Ronnie Coleman Antrenman Programı

[BisikletciMert]

1.GÜN
SIRT-KANAT

• Deadlift 4*6-12
• Barbell Rows 4*10-12
• T-Bar Rows 4*10-12
• One Arm Dumbell Rows 4*10-12

BİCEPS

• Barbell Curl 4*12
• Saeted alternete dumbell curl 4*12
• Cambared-bar preacher curl 4*12
• standig cable curl 4*12

OMUZ

• Military Press 4*10-12
• Seated dumbell press 4*12
• Front Dumbell Raises 4*12

2.GÜN
BACAK

• Squats 5-6*12
• Leg Press 4*12
• Parkinh-leg lunces 2*100 adım
• Stiff-leg deadlift 4*12
• Seated leg curl 4*12
• Donkey raise 4*12
• Seated Raise 4*12

3.GÜN
GÖĞÜS

• Flat bench press 5*12
• İncline barbell press 3*12
• Flat dumbell press 4*12
• Flat fly 4*12

TRİCEPS

• Seated cambered -bar french curl 3*12-15
• Seated dumbell extension 4*12-15
• Glosgrip bench press 4 *12-15

4. GÜN
SIRT

• Barbell rows 5*10-12
• Pulley rows 4*10-12
• Pulldown 3*10-12
• Front Pullover 3*10-12

BİCEPS

• İncline alternete dumbell curl 4*12
• Machine Curl 4 *12
• Barbell curl 4*12
• Cable curl 4*12

OMUZ

• Seated dumbell press 4*12
• Front dumbell raise 3*8-25
• Machine press 3*8-25

5. GÜN
BACAK

• Leg extension 4*30
• Squats 4*12-15
• Hack Squats 4*12
• Standig leg curl 4*12-15
• Lying leg curls 4*12
• Donkey raises 4*12
• Seated raises 4*12

6. GÜN
GÖĞÜS

• İncline dumbell press 4*12
• Decline barbell press 4*12
• İncline fly 4*12
• Decline dumbell press 4*12

TRİCEPS

• Lying cambared-bar extension 4*12-15
• Dips 4*12-15
• Seated canbered-bar french Curs 4*12-15