Arkadaşlar Yaş 16 Boy 1.75 Kilo 60 Hacim Yapmak İstiyorum Kilomu Arttırıp Ve Sizce Bu Program Bana Göre İyimidir 5 AYDIR Spor Yapıyorum... Gainer Takviyesi Aldım Yeni Bitti 2 Hafta Sonra Gene Alıcam Böbrekleri Dinlendiriyorum..
1. GÜN ( GÖĞÜS BİCEPS )
4 X 12 İNC DUMBLE PRESS
4 X 12 BENCH DUMBLE PRESS
4 X 12 İNC DUMBLE PULLOVER
4 X 12 BENCH FLY
4 X 12 CABLE CROSS VEYA BUTTERFLY
4 X 12 BARBEL CURL
4 X 12 PREACHER CURL
4 X 12 HUMMER CURL
2. GÜN ( SIRT ARKA KOL
4 X 12 HİGH PULL BACK
4 X 12 PULLEY ROW
4 X 12 BENTOVER ROW
4 X 12 CLOSE GRIP PULLDOWN
3 X 12 DUMBLE ROW
4 X 12 LYING TRICEPS
4 X 12 DİPS TRİCEPS
4 X 12 PUSHDOWN TRİCEPS
3. GÜN ( OMUZ BACAK )
4 X 12 DUMBLE SHOULDER PRESS
4 X 12 LATERAL RAISES
4 X 12 SEATED LATERAL RAİSES
4 X 12 UPRAGİHT
4 X 12 DUMBLE SHRUG
4 X 12 SQUAT
4 X 12 LEG PRESS
4 X 12 LEG EXTENSİON
4 X 12 LEG CURL
4. GÜN ( KARIN BİLEK ÖNKOL )
4 X 12 LEG RAİSES
5 X 12 TAM MEKİK
5 X 12 YARIM MEKİK
5 X 12 LEG GRUNCH
5 X 20 HYPER EXTENSİON
4 X 12 BARBEL CURL
4 X 12 PREACHER CURL
4 X 12 HUMMER CURL
4 X 12 WRİST CURL
4 X 12 REVERSE CURL
1. GÜN ( GÖĞÜS BİCEPS )
4 X 12 İNC DUMBLE PRESS
4 X 12 BENCH DUMBLE PRESS
4 X 12 İNC DUMBLE PULLOVER
4 X 12 BENCH FLY
4 X 12 CABLE CROSS VEYA BUTTERFLY
4 X 12 BARBEL CURL
4 X 12 PREACHER CURL
4 X 12 HUMMER CURL
2. GÜN ( SIRT ARKA KOL
4 X 12 HİGH PULL BACK
4 X 12 PULLEY ROW
4 X 12 BENTOVER ROW
4 X 12 CLOSE GRIP PULLDOWN
3 X 12 DUMBLE ROW
4 X 12 LYING TRICEPS
4 X 12 DİPS TRİCEPS
4 X 12 PUSHDOWN TRİCEPS
3. GÜN ( OMUZ BACAK )
4 X 12 DUMBLE SHOULDER PRESS
4 X 12 LATERAL RAISES
4 X 12 SEATED LATERAL RAİSES
4 X 12 UPRAGİHT
4 X 12 DUMBLE SHRUG
4 X 12 SQUAT
4 X 12 LEG PRESS
4 X 12 LEG EXTENSİON
4 X 12 LEG CURL
4. GÜN ( KARIN BİLEK ÖNKOL )
4 X 12 LEG RAİSES
5 X 12 TAM MEKİK
5 X 12 YARIM MEKİK
5 X 12 LEG GRUNCH
5 X 20 HYPER EXTENSİON
4 X 12 BARBEL CURL
4 X 12 PREACHER CURL
4 X 12 HUMMER CURL
4 X 12 WRİST CURL
4 X 12 REVERSE CURL