Pazartesi:Göğüs-Triceps* Flat Bench Press (3x5) İnc Smith Machine Press (3x8) Flat Dumbell Press (3x8) Low Cable Crossover (3x10) Push Up (2xMax) Close Grip EZ Bar Press (4x10) Salı:Sırt-Biceps* Deadlift (1x5) Bent Over Row (3x5) Barbell Shrug (3x8) Seated Cable Row (3x8) Wide Grip Lat Pulldown (3x10) Underhand Lat Pulldown (3x10) Barbell Curl (4x10) Perşembe:Omuz-Triceps Overhead Press (3x5) Seated Shoulder Press (3x10) Lateral Raise (3x12) Rear Delt Raise (3x12) Close Grip EZ Bar Press (3x10) Bar Triceps Pushdown (3x10) Rope Triceps Pushdown (2x12) Cuma:Bacak-Biceps DB Squat (4x12) Stiff Leg Deadlift (4x10) Leg Extension (3x15) Leg Curl (3x15) Preacher Curl (3x10) Alternate DB Curl (3x10) Rope Hammer Curl (2x12) Pazartesi ve Cuma günleri ön kol ve karın ant sonunda çalışacağım.Ön kol için reverse barbell curl (4x10) karın ise kafama göre Sent from my iPhone using Tapatalk
Bu haftaki göğüs idmanım; Flat bench 50 kg İnc smith 42.5 kg Flat db 15 kg Low cable 13.5 kg Close grip ez bar 22.5 kg Sent from my iPhone using Tapatalk
Salı günkü sırt ant Dl 95 kg Bent row 50 kg Bar shrug 45 kg Cable row 7.seviye Wide pulldown 7. Seviye Underhand pulldown 7.seviye Barbell cur 22.5 kg Sent from my iPhone using Tapatalk
Omuz tri Ohp 27.5 kg Shoulder press 12.5 kg Lateral raise 7.5 kg Rear delt raise 5 kg Close ez bar press 25 kg Bar pushdown 36 kg Rope pushdown 13.5 kg Sent from my iPhone using Tapatalk
Leg biceps forearm Db squat 17.5 kg Stiff leg deadlift 30 kg Leg extension 45 kg Thigh 45 kg Barbell curl 25 kg - - Wrist curl 17.5 kg Reverse bar curl 17.5 kg Sent from my iPhone using Tapatalk
Göğüs tri Flat bench 52.5 kg İnc smith 42.5 kg Flat db 15 kg Butterfly 20 kg Close ez bar press 25 kg Triceps pushdown 32 kg Her göğüs press hareketinde 2.5 kg artırmayı hedefleyerek gittim salona fakat sadece bencte ağırlık artırabildim inc smith ve flat db press maalesef artıramadım moralim bozuldu.Uyku düzenimi gözden geçirme vakti geldi sanırım. Pshhhh No one cares how much u can lift if u are not aesthetic
Sırt biceps Deadlift 97.5 kg Bent over row 52.5 kg Cable row 8.seviye Wide pulldown 7.seviye Underhand pulldown 8.seviye Barbell shrug 50 kg Barbell curl 25 kg Preacher cable curl 22.5 kg Pshhhh No one cares how much u can lift if u are not aesthetic
Omuz-Tri Ohp 30 kg Shoulder press 12.5 kg Lateral ve rear delt raise 7.5 kg Close ez bar press 25 kg Triceps pushdown 36 kg (ağırlık düşürülecek) Triceps machine 15 kg Pshhhh No one cares how much u can lift if u are not aesthetic
Bacak biceps Db squat 17.5 kg Romanian dl 32.5 kg Leg extension 45 kg Thigh 45 kg Barbell cur 27.5 kg Alternate db curl 10 kg Preacher cable curl 22.5 kg Pshhhh No one cares how much u can lift if u are not aesthetic
Göğüs tri Bench 52.5 İnc smith - Flat db 17.5 kg ( son 2 set 5 rep çıktı!!!) Low cable 13.5 Butterfly 20 Close ez bar press 25 kg Pushdown 32 kg Pshhhh No one cares how much u can lift if u are not aesthetic
Sırt biceps Dl 100 kg Bent over 55 kg Cable row 8.seviye Wide pulldown 7 Underhand 7 Shrug 50 kg Barbell curl 25 Alternate db curl 10 Pshhhh No one cares how much u can lift if u are not aesthetic
Omuz tri Ohp 32.5 kg Shoulder press 12.5 kg Lateral,rear raise 7.5 kg Lying ext 7.5 Pushdown 36 kg Pshhhh No one cares how much u can lift if u are not aesthetic
