Arkadaşlar, 8aydır spor salonuna gidiyorum yeni programım aşağıda yorumlarınız nelerdir?
1nci Gün Gögüs
Incline Bench Press 3*10
Incline Dumbbell Flyes 3*10
Incline Dumbbell Bench Press 3*10
Butterfly (Pec Deck) 3*10
Cable Crossover 3*10
Dumbbell Pullover 3*10
Dips 3*10
2nci Gün Sırt
Wide-Grip Front Lat Pulldown (Geniş tutuş Öne) 4*10
Wide-Grip Rear Lat Pulldown (Geniş tutuş arkaya) 7*10
Bent-Over Barbell Rowing 4*10
Seated (Cable) Row 4*10
Lying T Bar Rows 4*10
Hyper-Extension 4*10
3ncü Gün Cardio
15 Dk Bisiklet
10 Dk Yuksek tempo yürüyüş + Koşu
10 Dk Kürek
10 Dk Uzay Bisikleti
Crunch 3*20
Crunch Machine 3*20
Crunch Machine benzeri başka bir makinada 3*20
10dk twist
4ncü Gün Bacak
Barbell Squat 4*10
Leg Press (Açılı) 4*10
Leg Extension 4*10
Lying Leg Curl (Hamstring Curl) 4*10
Seated Calf Raises 4*10
5nci Gün Omuz
Behind The Neck Press 3*10
Seated Dumbbell Military Presses 3*10
Lateral Raises 3*10
Front Dumbbell Raises 3*10
z Bar ile Upright Barbell Rows 3*10
Dumbbell Shrug (trapez) 3*10
6ncı Gün Ön Kol+Arka Kol
Lying Triceps Extensions (Skull Crushers / Nose Breakers) 3*10
seated dumbbell triceps extensions 3*10
Standing One Arm Dumbbell Extensions (One Arm French Press) 3*10
Triceps Pushdowns With Rope Attachment 3*10
10dk dinlenme
Barbell Curl (Medium Grip) 3*10
Incline Dumbbell Curls 3*10
Alternate Dumbbell Curls 3*10
Machine Preacher Curls 3*10
7nci Gün : Off
1nci Gün Gögüs
Incline Bench Press 3*10
Incline Dumbbell Flyes 3*10
Incline Dumbbell Bench Press 3*10
Butterfly (Pec Deck) 3*10
Cable Crossover 3*10
Dumbbell Pullover 3*10
Dips 3*10
2nci Gün Sırt
Wide-Grip Front Lat Pulldown (Geniş tutuş Öne) 4*10
Wide-Grip Rear Lat Pulldown (Geniş tutuş arkaya) 7*10
Bent-Over Barbell Rowing 4*10
Seated (Cable) Row 4*10
Lying T Bar Rows 4*10
Hyper-Extension 4*10
3ncü Gün Cardio
15 Dk Bisiklet
10 Dk Yuksek tempo yürüyüş + Koşu
10 Dk Kürek
10 Dk Uzay Bisikleti
Crunch 3*20
Crunch Machine 3*20
Crunch Machine benzeri başka bir makinada 3*20
10dk twist
4ncü Gün Bacak
Barbell Squat 4*10
Leg Press (Açılı) 4*10
Leg Extension 4*10
Lying Leg Curl (Hamstring Curl) 4*10
Seated Calf Raises 4*10
5nci Gün Omuz
Behind The Neck Press 3*10
Seated Dumbbell Military Presses 3*10
Lateral Raises 3*10
Front Dumbbell Raises 3*10
z Bar ile Upright Barbell Rows 3*10
Dumbbell Shrug (trapez) 3*10
6ncı Gün Ön Kol+Arka Kol
Lying Triceps Extensions (Skull Crushers / Nose Breakers) 3*10
seated dumbbell triceps extensions 3*10
Standing One Arm Dumbbell Extensions (One Arm French Press) 3*10
Triceps Pushdowns With Rope Attachment 3*10
10dk dinlenme
Barbell Curl (Medium Grip) 3*10
Incline Dumbbell Curls 3*10
Alternate Dumbbell Curls 3*10
Machine Preacher Curls 3*10
7nci Gün : Off