S.w.a.t antermani

Uygulamakta oldugum antermanın adı SWAT WORKOUT. hepimiz ne oldugunu biliyoruz gelelim programımıza
söyle bir program

Day One:
CHEST/TRICEPS WORKOUT:

Barbell Incline Bench Press - Medium Grip
4 sets of 10-12 reps

Dumbbell Bench Press
4 sets of 8-10 reps

Incline Dumbbell Flyes
4 sets of 10 reps

Cable Crossover
3 sets of 12 reps

Decline Barbell Bench Press
3 sets of 8 reps

Triceps Pushdown
3 sets of 8-15 reps

Cable One Arm Tricep Extension
3 sets of 8-15 reps

Tricep Dumbbell Kickback
3 sets 8-12 reps

Bench Dips
4 sets of: 8-15 reps



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Day Two:
BACK/BICEPS WORKOUT:

Wide-Grip Lat Pulldown
4 sets of 8-10 reps

Bent Over Barbell Row
4 sets of 8-10 reps

Lying T-Bar Row (close-grip)
4 sets of 8-10 reps

Close-Grip Front Lat Pulldown
4 sets of 8-12

One-Arm Dumbbell Row
4 sets of 8-10 reps

Preacher Curl
4 sets of 8-15 reps

Barbell Curl
4 sets of 8-15 reps

Dumbbell Alternate Bicep Curl
4 sets of 12-15 reps

Standing Dumbbell Reverse Curl
4 sets of 10-15 reps


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Day Three:
QUADS/HAMSTRINGS WORKOUT:

Leg Press
4 sets of 12 reps

Hack Squat
4 sets of 8-15 reps

Barbell Squat
4 sets of 6-10 reps

Leg Extensions
4 sets of 12-15 reps

Lying Leg Curls
6 sets of 8-12 reps

Standing Leg Curl
3 sets of 12 reps





Day Four:
DELTS/CALVES WORKOUT:

Side Lateral Raise
4 sets of 8-12 reps

Seated Bent-Over Rear Delt Raise
4 sets of 10-12 reps

Standing Front Barbell Raise Over Head
3 sets of 10-12 reps

Barbell Shoulder Press
4 sets of 8-12 reps

Barbell Shrug
4 sets 8-12 reps

Standing Calf Raises
4 sets of 6-10 reps

Donkey Calf Raises
4 sets of 6-10 reps



Off Day:
AB WORKOUT:

Crunches
3 sets of 20 reps

Cable Crunch
3 sets of 20 reps

Hanging Leg Raise
3 sets of 12 reps

Flat Bench Lying Leg Raise
3 sets of 10 reps

Romanian Deadlift
4 sets of 10 reps