6 7 AYDIR BU PROGRAMI ( http://sporyapiyoruz.blogspot.com.tr/2014/03/evde-uygulanabilecek-vucut-gelistirme.html#.VIL6zjGsURp ) YAPTIM AMA HACİM VEYA KİLO İÇİN YAPMADIM KONDİSYON OLSUN DİYE YAPTIM AMA ŞUAN MUHTEMELEN SALONA YAZILIYORUM VE 3 TANE PROGRAM BULDUM SİZCE HANGİNİ YAPAYIM
1.si
1.gün bench press 3*12
İncline press 3*12
Butterfly 3*12
Omuz press 3*12
Military press 3*12
Trapez 3*12 ...
2.gün pulley row 3*12
Seated row pulley 3*12
Barfix 7*5
2.gün one dumbell triceps press 3*12
Dar bench 3*12
Dips arkakol 3*12
3.gün barbell curll 3*12
Scott curll sehpada 3*12 incline curll 3*12
Leg extension
Leg curll 3*12 bacaklar ve son
2.si(bunu 3 güne yayabilirim)
1.Gün
GÖĞÜS
1-Incline Bench Press
2-Incline Dumbbell Flyes
3-Dumbbell Bench Press (FLAT)
ÖN KOL
1-Dumbbell Curls
2-Concentration Curls
KANAT
1-Wide-Grip Front Lat Pulldown
2-Straight Arm Pulldown
3-One Arm Dumbbell Rowing
2.Gün
OMUZ
1-Dumbell Press
2-Bent-Over Dumbbell Lateral Raises
3-Front Dumbbell Raises
ARKA KOL
1-Triceps Pushdowns With Rope Attachment
2-Dumbbell French
BACAK
1-Leg Press
2-Lying Leg Curl (Hamstring Curl)
3-Leg Extension
3.cüsüde bu
1. GÜN
GÖĞÜS
1 Bench Press (flat)
2 Dumbbell Flyes (flat)
3 Cable Crossover
4 Dumbbell Pullover
en az 15 dk ara
KOL
1 Preacher Curls (z bar)
2 Close-Grip Palms Down Barbell Curl (flat bar)
3 Hammer Curls
2. GÜN
BACAK
1 Hack Squat
2 Lying Leg Curl (Hamstring Curl)
3 Leg Extension
4 calf
15 dk ara
KANAT (SIRT)
1 Pull-Up (Barfiks)
2 Wide-Grip Front Lat Pulldown
3 Close-Grip Front Lat Pulldown
4 T-Bar Rows
3. GÜN
OMUZ
1 Behind The Neck Press
2 Lateral Raises (one dumbbell)
3 Arnold Press
4 Bent-Over Dumbbell Lateral Raises
15 dk ara
A.KOL
1 Lying Triceps Extensions
2 Triceps Pushdowns (ters tutuş)
3 Dips
1.si
1.gün bench press 3*12
İncline press 3*12
Butterfly 3*12
Omuz press 3*12
Military press 3*12
Trapez 3*12 ...
2.gün pulley row 3*12
Seated row pulley 3*12
Barfix 7*5
2.gün one dumbell triceps press 3*12
Dar bench 3*12
Dips arkakol 3*12
3.gün barbell curll 3*12
Scott curll sehpada 3*12 incline curll 3*12
Leg extension
Leg curll 3*12 bacaklar ve son
2.si(bunu 3 güne yayabilirim)
1.Gün
GÖĞÜS
1-Incline Bench Press
2-Incline Dumbbell Flyes
3-Dumbbell Bench Press (FLAT)
ÖN KOL
1-Dumbbell Curls
2-Concentration Curls
KANAT
1-Wide-Grip Front Lat Pulldown
2-Straight Arm Pulldown
3-One Arm Dumbbell Rowing
2.Gün
OMUZ
1-Dumbell Press
2-Bent-Over Dumbbell Lateral Raises
3-Front Dumbbell Raises
ARKA KOL
1-Triceps Pushdowns With Rope Attachment
2-Dumbbell French
BACAK
1-Leg Press
2-Lying Leg Curl (Hamstring Curl)
3-Leg Extension
3.cüsüde bu
1. GÜN
GÖĞÜS
1 Bench Press (flat)
2 Dumbbell Flyes (flat)
3 Cable Crossover
4 Dumbbell Pullover
en az 15 dk ara
KOL
1 Preacher Curls (z bar)
2 Close-Grip Palms Down Barbell Curl (flat bar)
3 Hammer Curls
2. GÜN
BACAK
1 Hack Squat
2 Lying Leg Curl (Hamstring Curl)
3 Leg Extension
4 calf
15 dk ara
KANAT (SIRT)
1 Pull-Up (Barfiks)
2 Wide-Grip Front Lat Pulldown
3 Close-Grip Front Lat Pulldown
4 T-Bar Rows
3. GÜN
OMUZ
1 Behind The Neck Press
2 Lateral Raises (one dumbbell)
3 Arnold Press
4 Bent-Over Dumbbell Lateral Raises
15 dk ara
A.KOL
1 Lying Triceps Extensions
2 Triceps Pushdowns (ters tutuş)
3 Dips
