siracsadik
Üye
Hafta 1-3
Antreman 1:
Gogus + Sirt + Karin
Egsersiz Set Tekrar Ileri Teknik
Bench Press 4 15,12,8,8 Forced reps
Incline Dumbell Press 3 12,8,8
Pec-Deck Flye 2 12,12
Bent-over Row 4 12,10,8,8
Seated Cable Row 2 8,8 Drop sets
Back Extension 2 20,20
Pull-up 3 yapamayana kadar
Hanging Leg Raise 2 15,15
Crunch 2 20,20
Decline Twisting Crunch 2 15,15
Antreman 2:
Bacak+Kalf+Karin
Egsersiz Set Tekrar Ileri Teknik
Squat 4 15,12,10,8
Hack Squat 3 12,10,10
Leg Extension 3 15,12,10 Drop Set
Romanian Deadlift 3 12,10,10
Lying Leg Curl 2 12,10 Partial rep
Standing Calf Raise 3 15,15,15
Decline Weighted Crunch 2 10,10
Straight-Leg Crunch 2 15,15
Hanging Oblique Knee Raise 2 12
Antreman 3:
Omuz + Kol + Karin
Egsersiz Set Tekrar Ileri Teknik
Overhead Dumbbell Press 3 15,10,8
Dumbbell Lateral Raise 2 10,10 Drop Set
Bent-over Lateral Raise 2 10,10 Drop Set
Barbell Shrug 3 12,10,8
Close-Grip Bench Press 3 12,10,8 Superset
-superset with-
Rope Pressdown - 3 10,10,10 Superset
Barbell Curl 3 12,10,10 Superset
-superset with-
Dumbbell Hammer Curl 3 10,10,10 Superset
Reverse Crunch 2 15,15
Machine Crunch 2 15,15
Hafta 4-5
Antreman 1:
Bacak + Sirt + Kaflar
Egsersiz Set Tekrar Ileri Teknik
Leg Extension 3 12,10,10 Pre-exhaust
Smith Machine Squat 3 12,10,10 Drop Set
Leg Press 3 10,10,8
Glute-Ham Raise 3 12,10,10
Seated Leg Curl 3 12,8,8 Drop Set
Dumbbell Row 3 12,10,8
Seated Cable Row 2 10,10 Drop Set
Back Extension 2 20,20
Pull-up 3 yapamayana kadar
Standing Calf Raise 3 15,15,15
Seated Calf Raise 2 15,15 Partial Rep
Antreman 2:
Gogus + Omuz + Kol + Karin
Egsersiz Set Tekrar Ileri Teknik
Incline Barbell Press 3 15,10,8 Forced Rep
Flat-Bench Dumbbell Press 3 10,10,10
Pec-Deck Flye 2 15,15 Partial Rep
Machine Overhead Press 3 15,10,8 Drop Set
Cable Lateral Raise 2 10,10
Reverse Pec-Deck Flye 3 10,10,8 Drop Set
Weighted Bench Dip 2 10,10
Lying Triceps Extension 3 12,10,8
Barbell Curl 2 12,10 Forced Rep
EZ-Bar Preacher Curl 3 15,15,15
Hanging Knee Raise 3 15,15,15
Cable Crunch 2 15,15
spora başlayalı 8 ay oldu bu programa geçmek istiyorum sizinde yorumlarınızı almak istiyorum. Ve sizce bu programın yanında hangi supplemenleri kullanmalıyım Teşekkürler
bench_O
Antreman 1:
Gogus + Sirt + Karin
Egsersiz Set Tekrar Ileri Teknik
Bench Press 4 15,12,8,8 Forced reps
Incline Dumbell Press 3 12,8,8
Pec-Deck Flye 2 12,12
Bent-over Row 4 12,10,8,8
Seated Cable Row 2 8,8 Drop sets
Back Extension 2 20,20
Pull-up 3 yapamayana kadar
Hanging Leg Raise 2 15,15
Crunch 2 20,20
Decline Twisting Crunch 2 15,15
Antreman 2:
Bacak+Kalf+Karin
Egsersiz Set Tekrar Ileri Teknik
Squat 4 15,12,10,8
Hack Squat 3 12,10,10
Leg Extension 3 15,12,10 Drop Set
Romanian Deadlift 3 12,10,10
Lying Leg Curl 2 12,10 Partial rep
Standing Calf Raise 3 15,15,15
Decline Weighted Crunch 2 10,10
Straight-Leg Crunch 2 15,15
Hanging Oblique Knee Raise 2 12
Antreman 3:
Omuz + Kol + Karin
Egsersiz Set Tekrar Ileri Teknik
Overhead Dumbbell Press 3 15,10,8
Dumbbell Lateral Raise 2 10,10 Drop Set
Bent-over Lateral Raise 2 10,10 Drop Set
Barbell Shrug 3 12,10,8
Close-Grip Bench Press 3 12,10,8 Superset
-superset with-
Rope Pressdown - 3 10,10,10 Superset
Barbell Curl 3 12,10,10 Superset
-superset with-
Dumbbell Hammer Curl 3 10,10,10 Superset
Reverse Crunch 2 15,15
Machine Crunch 2 15,15
Hafta 4-5
Antreman 1:
Bacak + Sirt + Kaflar
Egsersiz Set Tekrar Ileri Teknik
Leg Extension 3 12,10,10 Pre-exhaust
Smith Machine Squat 3 12,10,10 Drop Set
Leg Press 3 10,10,8
Glute-Ham Raise 3 12,10,10
Seated Leg Curl 3 12,8,8 Drop Set
Dumbbell Row 3 12,10,8
Seated Cable Row 2 10,10 Drop Set
Back Extension 2 20,20
Pull-up 3 yapamayana kadar
Standing Calf Raise 3 15,15,15
Seated Calf Raise 2 15,15 Partial Rep
Antreman 2:
Gogus + Omuz + Kol + Karin
Egsersiz Set Tekrar Ileri Teknik
Incline Barbell Press 3 15,10,8 Forced Rep
Flat-Bench Dumbbell Press 3 10,10,10
Pec-Deck Flye 2 15,15 Partial Rep
Machine Overhead Press 3 15,10,8 Drop Set
Cable Lateral Raise 2 10,10
Reverse Pec-Deck Flye 3 10,10,8 Drop Set
Weighted Bench Dip 2 10,10
Lying Triceps Extension 3 12,10,8
Barbell Curl 2 12,10 Forced Rep
EZ-Bar Preacher Curl 3 15,15,15
Hanging Knee Raise 3 15,15,15
Cable Crunch 2 15,15
spora başlayalı 8 ay oldu bu programa geçmek istiyorum sizinde yorumlarınızı almak istiyorum. Ve sizce bu programın yanında hangi supplemenleri kullanmalıyım Teşekkürler
bench_O