Karın Hareketleri:
Flat Bench Lying Leg Raise
Reverse Decline Crunches
Cable Crunches
Hanging Leg Raises
Barbell Side Bends
Crunch Machine
Pazartesi(Göğüs,biceps):
-5 sets barbell curls 8-8-8-6-4
-5 sets incline seated dumbbell curls 8-8-8-6-4
-4 sets preacher curls 8-8-6-4
-4 sets hammer curls 8-8-6-4
-5 sets flat bar push-downs 8-8-8-6-4
-4 sets rope pull-downs 8-8-6-4
-5 sets dumbbell bench press 10-8-8-8-6
-5 sets barbell incline bench press 10-8-8-8-6
-5 sets decline dumbbell press 10-8-8-8-6
-4 sets dumbbell flys 8-8-8-8
-4 sets pull over 10-10-10-10
Salı(Sırt,Bacak):
-4 sets Close-Grip Front Lat Pulldown 10-8-8-8
-4 sets Stiff-Legged Deadlift 10-8-8-8
-5 sets squat 10-8-8-8-6
-4 sets calf raise 25-25-25-25
-5 sets T-bar rows 10-8-8-8-6
-4 sets one arm dumbbell row 10-8-8-8
Çarşanba(OFF):
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Perşenbe(Omuz,triceps):
-5 sets shoulder press 10-8-8-8-6
-5 sets lateral delt raises 8-8-8-6-6
-3 sets up-right rows 8-8-8
-3 sets front delt raises 8-8-8
-5 sets wide grip lat pull-downs 10-8-8-8-6
-4 sets close grip bench press 8-8-6-4
-5 sets seated dumbbell extensions 8-8-8-6-6
Son Güncelleme Bu şekil Nasıl ARkadaşlar ?? Silmem gerekenler ? veya ekliceklerim ?
Son düzenleme: 4 Eylül 2010