selamlar arkadaşlar 2 3 gün önce internette gördüm forumdada paylaşılmamış böyle bir antreman listesi çıkarmış abimiz güzel duruyor kısa zamanda çok yol aldırcak bir programa benziyor
Pazartesi: Göğüs
Pazartesi: Göğüs
- Bench Press 4×8
- Incline Bench 4×8
- Decline Bench 4×8
- Pullover 4×12
- Hammer Press 3×12
- Dips 3×12
- Bent Over Row 4×8
- Deadlift 4×8
- Pulldowns 4×12
- Pull Ups 4×12
- Cable Row 4×12
- Shrugs 6×10
- Military Press Behind The Neck 3×8
- Machine Press 4×8
- Lateral Raises 4 x 10
- Weight Plate Front Raises 4×10
- Front Raise 4×10
- Reverse Pec Deck 4×10
- Reverse Fly’s (on incline bench) 4×12
- Weighted Sit Up 4x failure
- Hanging Leg Raise- 4x failure
- Side Bends 4x failure
- Side Crunches 4x failure
- Off
- Close Grip Bench Press 4×8
- Pushdown 4×8
- EZ Bar Skullcrusher 4×10
- Cable Kickback 4×12
- EZ Bar Curl 4×8
- Wide Grip Curl 4×8
- Hammer Curl 4×8(each hand)
- Concentration Curl 4×12
- Squats 4×12
- Squat (to bench) 4×12
- Bulgarian Squat 4×12
- Quad Extensions 4×16
- Stiff Leg Deadlift 4×12
- Leg Curls 4×16
- Glute Kickbacks 4×20
- Calf Machine Raises 4×20
- Seated Calf Raises 4×20
- Leg Press Calf Raises 4×20
- Weighted Sit up 4x failure
- Air bike 4x failure
- Side Bends 4x failure
- Barbell Twists 4x failure
- Off
