program nasıl ?

nette dolaşırken gördüm arkadaşlar bu programı hangi seviyeye geldikden sonra uygulayabiliriz ve iyi bir program mıdır ? bir de içerik inglizcedir umarım anlaşılır

Monday: Chest/Calves/HIIT

Super Set:
Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8

Single Set:
Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure

Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure

Super Set:
Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure

Single Set:
Pullovers: 3 sets of 15

Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Tuesday: Back/Abs

Single Set:
Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:
Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:
T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure

Super Set:
Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8

Single Set:
Good Mornings: 3 sets of 12

Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Wednesday: Legs/Calves/Cardio

Single Set:
Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:
Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6

Single Set:
Leg Press: 4 sets of 10, 8, 8, 6

Super Set:
Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8

Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Thursday: Shoulders/Abs

Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:
Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10

Super Set:
Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15

Single Set:
Shrugs: 4 sets of 15

Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Friday: Arms/Calves

Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10

Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12

Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12

Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Saturday: Off
Rest

Sunday: Off
Rest

 

Bu jeff seid'in programı. İleri derece bir program.

 

ileri seviyeden kastınız ay veya yıl olarak nedir

 

Çoğunlukla süper set içeren bir program. En az 1 yıllık sporcu olman lazım bu programı doğru dürüst uygulamak için. Drop set ve tri-set de içeriyor ayrıca.

Yeni başlayanlar için kesinlikle uygun değil.

 

uygulanmasi halinde ne gibi zararlar meydana gelebilir?

 

Bu programın amacı hacim değildir. Bana sanki profesyonel bir yarışma öncesi definasyon programı gibi geldi. Hacim programları zaten rutin hareketlerdir. Bu tarz incelikleri olmaz.

 

jeffin programı değildir diye düşünüyorum adam pro sonuçta nasıl antreman yaptığını ve beslendiğini niçin desin ki bu program çok ileri düzeyde ayrıca