Ocak/Şubat/Mart Ayı Antreman Programım

[krizalits]

Monday: Chest/Biceps

• 4 sets of Incline Dumbbell Press, 8-10 reps
• 3 sets of Bench Press, 8-10 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Chest Dips until failure
• 3 sets of Barbell Curls, 8-10 reps
• 3 sets of Preacher Curls, 8-10 reps, (then drop the weight to half, and push out another 8)
  
• 3 sets of Incline Barbell Curls 8-10 reps

Tuesday: Legs/Calves

• 4 sets of Squats 8-10 reps
• 3 sets of Leg Press 8-10 reps
• 3 sets of Leg Extensions till failure
• 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

• 3 sets of Lat Pulldowns 8-10 reps
• 4 sets of Deadlifts 8-10 reps
• 3 sets of Bent Over Rows 8-10 reps
• 3 sets of Dumbell Rows 8-10 reps
• 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

• 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
• 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
• 3 sets of front raises 8-10 reps
• 3 sets of Lying Rear Delt Raises 8-10 reps
• 3 sets of Close-Grip Bench Press 8-10 reps
• 4 sets of Pulldowns 8-10 reps
• 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

• 3 sets of Deadlifts 8-10 reps
• 3 sets of Squats 8-10 reps
• 3 sets of Clean and Jerk 8-10 reps
• 3 sets of Weighted Pull ups 8-10 reps

Biraz kendim oluşturdum birazda araştırmalarım sonucu kendim eklediğim bir program oldu. Flexor hocamızda bir göz atarsa çok sevinirim. Vg geçmişim +1.5 yıl oldugu için bölgesel antremanı böyle ayırmaya karar verdim.1 hafta deneme yapacağım.Yanlış gördüğünüz ya da farklı bir durum varsa lütfen bilgilendirin!!! Bahar ayların da Kuvvet antremanı sonrasında normal setlere dönmeyi düşünüyorum.