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Merhaba arkadaşlarım abilerim ben bu spora başlayalı 5 ay oldu...
Başladığımda
Omuz 116
Karın 108
Kol 31
Alt kol forearm 29
Gogus 102
sımdı ıse 5 ay gectı
omuz 125
karın 99
kol 37
alt kol 30.5
gogus 107
ama en büyük sorun gittiğim spor salonundaki bütün hocaların gitmesi tek başımıza 2 aydan beri aynı hareketleri yapıyoruz bir program buldum. ıntermediate yazıyordu sizce uygunmudur yada eklemek degistirmek istediğiniz bir yer varmı ???
===============>>> MONDAY <<<===============
CHEST /// #1 BARBELL INCLINE BENCH PRESS (4 X 12) REPS.
#2 BARBELL FLAT BENCH PRESS (4 X 12) REPS.
#3 BARBELL DECLINE BENCH PRESS (4 X 12) REPS.
WEEKLY OPTIONAL #4 DUMBELL PULLOWER OR DUMBELL FLAT FLIES (4 X 12) REPS.
BICEP /// #1 BARBELL BICEP CURL (4 X 12) REPS.
#2 DUMBELL SEATED INCLINE CURL (4 X 12) REPS.
#3 DUMBELL STANDING HAMMER CURL (4 X 12) REPS.
#4 DUMBELL CONCENTRATION CURL (4 X 12) REPS.
============================================
===============>>> TUESDAY <<<==============
REST ///
============================================
===============>>> WEDNESDAY <<<============
SHOULDER /// #1 BARBELL SEATED MILITARY PRESS FRONT (3 X 12) REPS.
#2 BARBELL SEATED MILITARY PRESS BACK (3 X 12) REPS.
#3 DUMBELL LATERAL SIDE RAISE (3 X 12) REPS.
#4 DUMBELL LATERAL FRONT RAISE (3 X 12) REPS.
#5 DUMBELL LATERAL BACK RAISE (3 X 12) REPS.
BACK /// #1 PULLDOWNS (3 X 12) REPS.
#2 PULLUPS (3 X 12) REPS.
#3 T-BAR ROW (3 X 12) REPS.
#4 BENT OVER BARBELL ROW (3 X 12) REPS.
============================================
===============>>> TUESDAY <<<==============
REST ///
============================================
===============>>> FRIDAY <<<===============
TRICEP /// #1 SKULLCRUSHERS
#2 DUMBELL KICKBACKS
#3 CABLE EXTENSIONS
#4 OVERHEAD EXTENSIONS
LEGS /// #1 FREE SQUAT (NO WEIGHT 80 REPS. PUSH OF HEEL)
#2 LEG EXTENSIONS
#3 LUNGES
#4 STRAIGHT LEG DEADLIFTS
============================================
Başladığımda
Omuz 116
Karın 108
Kol 31
Alt kol forearm 29
Gogus 102
sımdı ıse 5 ay gectı
omuz 125
karın 99
kol 37
alt kol 30.5
gogus 107
ama en büyük sorun gittiğim spor salonundaki bütün hocaların gitmesi tek başımıza 2 aydan beri aynı hareketleri yapıyoruz bir program buldum. ıntermediate yazıyordu sizce uygunmudur yada eklemek degistirmek istediğiniz bir yer varmı ???
===============>>> MONDAY <<<===============
CHEST /// #1 BARBELL INCLINE BENCH PRESS (4 X 12) REPS.
#2 BARBELL FLAT BENCH PRESS (4 X 12) REPS.
#3 BARBELL DECLINE BENCH PRESS (4 X 12) REPS.
WEEKLY OPTIONAL #4 DUMBELL PULLOWER OR DUMBELL FLAT FLIES (4 X 12) REPS.
BICEP /// #1 BARBELL BICEP CURL (4 X 12) REPS.
#2 DUMBELL SEATED INCLINE CURL (4 X 12) REPS.
#3 DUMBELL STANDING HAMMER CURL (4 X 12) REPS.
#4 DUMBELL CONCENTRATION CURL (4 X 12) REPS.
============================================
===============>>> TUESDAY <<<==============
REST ///
============================================
===============>>> WEDNESDAY <<<============
SHOULDER /// #1 BARBELL SEATED MILITARY PRESS FRONT (3 X 12) REPS.
#2 BARBELL SEATED MILITARY PRESS BACK (3 X 12) REPS.
#3 DUMBELL LATERAL SIDE RAISE (3 X 12) REPS.
#4 DUMBELL LATERAL FRONT RAISE (3 X 12) REPS.
#5 DUMBELL LATERAL BACK RAISE (3 X 12) REPS.
BACK /// #1 PULLDOWNS (3 X 12) REPS.
#2 PULLUPS (3 X 12) REPS.
#3 T-BAR ROW (3 X 12) REPS.
#4 BENT OVER BARBELL ROW (3 X 12) REPS.
============================================
===============>>> TUESDAY <<<==============
REST ///
============================================
===============>>> FRIDAY <<<===============
TRICEP /// #1 SKULLCRUSHERS
#2 DUMBELL KICKBACKS
#3 CABLE EXTENSIONS
#4 OVERHEAD EXTENSIONS
LEGS /// #1 FREE SQUAT (NO WEIGHT 80 REPS. PUSH OF HEEL)
#2 LEG EXTENSIONS
#3 LUNGES
#4 STRAIGHT LEG DEADLIFTS
============================================