seyfeddinali
Üye
Öncelikle Merhabalar.Göğüs Önkol- Omuz Arkakol- Sırt Bacak- Programını kullanmaktayım.Hareketler aynı fakat programı aşağıdaki hale getirmeyi düşünüyorum.12-10-8-6 piramit şeklinde tekrar yapıyorum. Yorumlarınızı bekliyorum.bench_O
-----1. Gün-----
Göğüs =
1- Bench Press
2- incline bench press
3- Incline Dumbbell Press
4- dumbell bench press
5-Butterfly
6-Cable Crossover
7-Decline Bench Press
8-Dips
Önkol =
1-Kollar içeri barfix
2-dumbbell Curl
3-Hammer Curls
4-Preacher Curls
5-Concentration Curls
6-Close-Grip Barbell Curl
-----2.Gün-----
Bacak =
1-Squat
2-Leg Press (Açılı)
3-Leg Extension
4-Lying Leg Curl (Hamstring Curl)
5-Hack Machine Calf Raises
6-Dumbbell Lunges
KARIN=
İsimlerini Bilmiyorum
BEL =
5-Hyper-Extension
-----3.Gün-----
Sırt & Kanat =
1-Geniş Orta Dar 3set Barfix
2-Wide-Grip Rear Lat Pulldown(enseye)
3-Wide-Grip Front Lat Pulldown
4-Close Grip Pulldown With V Bar Attachment (V Bar Pulldown)
5-Seated (Cable) Row
Arkakol=
1-Dips
2-Lying Triceps Extensions
3-Close Grip Reverse Bench Press
4-Straight Bar Triceps Pushdowns
5-kneeling overhead cable triceps extensions
6-Dumbbell Kickbacks
-----4.Gün-----
Omuz =
1-Behind The Neck Press
2- Seated Barbell Deltoid Military Presses
3-Arnold Press
4-Lateral Raises
5-Front Dumbbell Raises
6-Bent-Over Dumbbell Lateral Raises
KARIN =
İsimlerini bilmiyorum
-----5.gün-----
Bilek =
1-Ağırlıkla İp Sarma
2-Two Arms Palms Up Dumbbell Curl
3-Reverse Barbell Curl **VE** Standing Palms Up Barbell Curl
Trapez =
Dumbbell Shrugs
Upright Barbell Rows
Barbell Shrugs (Banane Hareketi)
Barbell Shrugs Behind The Back
Bel =
Hyper-Extension
-----1. Gün-----
Göğüs =
1- Bench Press
2- incline bench press
3- Incline Dumbbell Press
4- dumbell bench press
5-Butterfly
6-Cable Crossover
7-Decline Bench Press
8-Dips
Önkol =
1-Kollar içeri barfix
2-dumbbell Curl
3-Hammer Curls
4-Preacher Curls
5-Concentration Curls
6-Close-Grip Barbell Curl
-----2.Gün-----
Bacak =
1-Squat
2-Leg Press (Açılı)
3-Leg Extension
4-Lying Leg Curl (Hamstring Curl)
5-Hack Machine Calf Raises
6-Dumbbell Lunges
KARIN=
İsimlerini Bilmiyorum
BEL =
5-Hyper-Extension
-----3.Gün-----
Sırt & Kanat =
1-Geniş Orta Dar 3set Barfix
2-Wide-Grip Rear Lat Pulldown(enseye)
3-Wide-Grip Front Lat Pulldown
4-Close Grip Pulldown With V Bar Attachment (V Bar Pulldown)
5-Seated (Cable) Row
Arkakol=
1-Dips
2-Lying Triceps Extensions
3-Close Grip Reverse Bench Press
4-Straight Bar Triceps Pushdowns
5-kneeling overhead cable triceps extensions
6-Dumbbell Kickbacks
-----4.Gün-----
Omuz =
1-Behind The Neck Press
2- Seated Barbell Deltoid Military Presses
3-Arnold Press
4-Lateral Raises
5-Front Dumbbell Raises
6-Bent-Over Dumbbell Lateral Raises
KARIN =
İsimlerini bilmiyorum
-----5.gün-----
Bilek =
1-Ağırlıkla İp Sarma
2-Two Arms Palms Up Dumbbell Curl
3-Reverse Barbell Curl **VE** Standing Palms Up Barbell Curl
Trapez =
Dumbbell Shrugs
Upright Barbell Rows
Barbell Shrugs (Banane Hareketi)
Barbell Shrugs Behind The Back
Bel =
Hyper-Extension
