vucut ölcüsü

R

reddevil87

Üye
Troy a baktım dün.Brad pitt orda gercekten iyi görünüyor tam fitness yani bu adamın resimnlerini inceledim.Kolları cok cok zayıfmış önceden bakarsanız görürsünüz.karın kaslarıda yok ama insan merak ediyor nasıl başarabilmiş diye.Bu adamın vucut ölcülerini bilen varsa lütfen yazsın arkadaşlar.Az cok ıngilizcemiz olsaydı arardık ama yapamıyoruz...
 
Bence ordaki vücudu ideal ve süper.Adam kalflerine kadar lif lif ve ne çok ufak ne çok iri,tam istediğim vücut :p Ben de ölçülerini merak ediyorum ilker :D Ama her ölçü her adamda aynı durmuyo orası da var tabi..
 
googledan arattim asagidaki bilgiler cikti :)
kopyalayip yapistiriyorum !!

lin´ki de burada..

http://www.bradpittworkout.com/brad-pitt-troy-workout.php

Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. "The first three months were daunting and not fun at all." His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.




Chest:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure


Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Abs:
30 minutes straight until failure.
 
http://www.t-nation.com/findArticle.do?article=06-021-training

Burda hollywood starlari ve antreman cesitleri ile cok güzel ve kapsamli bir yazi var. Belki birileri cevirir :)

Bu yazinin ortalarinda Christian Thibaudeau hollywood starlarina verilen antreman programini eklemis, yazida 12 hafta süreleri bir antreman programini nasil uygulanacagi ve beslenmeye göre neden bu sekil hazirlandigi hakkinda yazilmis:

Superhero Program
by Christian Thibaudeau

WEEKS 1-4

Monday (Shoulders conjugate/Traps heavy)

A. Seated dumbbell press
4 x 6-8 reps

B1. Upright rowing
3 x 10-12 reps

B2. Seated incline lateral raise
3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs
5 x 5 reps


Tuesday (Quads/Hams/Biceps/Triceps)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl
3 x 6-8 reps

B2. Close-grip decline press
3 x 6-8 reps

C1. Preacher curl
3 x 10-12 reps

C2. Decline dumbbell triceps extension
3 x 10-12 reps

D1. Hammer curl
3 x 12-15 reps

D2. Cable triceps extension
3 x 12-15 reps


Thursday (Traps conjugate/Shoulders heavy)

A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing
3 x 10-12 reps

C. Standing calf machine shrugs
3 x 8-10 reps

D. Rear delt machine
1 x 100 reps

E. Military press
5 x 5


Saturday (Chest/Back)

A1. Incline bench press
3 x 6-8 reps

A2. Bent over barbell rowing
3 x 6-8 reps

B1. Flat dumbbell bench press
3 x 10-12 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline bench press
3 x 12-15 reps

C2. Seated rowing
3 x 12-15 reps

* NOTE: Abdominal work is performed after every workout. Alternate between these two:

ABS WORKOUT 1

A1. Kneeling cable crunch
3 x 12-15 reps

A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps

A3. Swiss ball crunch
3 x max

ABS WORKOUT 2

A1. Eagle sit-up
3 x max

A2. Roman chair Russian twist
3 x 12-15 reps

A3. High pulley woodchop
3 x 12-15 reps per side


WEEKS 5-8

Monday (Upper chest conjugate/Biceps heavy)

A. Incline bench press
4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

B2. Incline cable flies
3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps


Tuesday (Quads/Hams)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press
3 x 10-12 reps

B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps


Thursday (Biceps conjugate/Upper chest heavy)

A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl
3 x 10-12 reps

B2. Hammer curl
3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press
5 x 5


Saturday (Back/Triceps)

A1. Barbell rowing
3 x 6-8 reps

A2. Fat-man pull-ups
3 x max reps

B1. Weighted chins
3 x 6-8 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline EZ-bar triceps extension
5 x 6-8 reps

C2. Rope triceps extension
5 x 12-15 reps

* NOTE: Abs work is still performed after every workout in an alternate fashion.


WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10


Tuesday (Shoulders/Back)

A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps


Thursday (Biceps/Triceps)

A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps


Saturday (Chest/Shoulders)

A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps

* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
 
Nisanın 2. haftası küre başlıcam.Zaten antreman programım 2 ayı doldurdu değiştirmem gerek.Brad Pitt'in antremanını ya da Despo'nun verdiği antremandan değişik birşeyler deniycem,sonuçlarını paylaşırız burda :)
 
reddevil87 dedi:
Troy a baktım dün.Brad pitt orda gercekten iyi görünüyor tam fitness yani bu adamın resimnlerini inceledim.Kolları cok cok zayıfmış önceden bakarsanız görürsünüz.karın kaslarıda yok ama insan merak ediyor nasıl başarabilmiş diye.Bu adamın vucut ölcülerini bilen varsa lütfen yazsın arkadaşlar.Az cok ıngilizcemiz olsaydı arardık ama yapamıyoruz...
Genişletmek için tıkla...

Ben Brad pitt'in bu kadar estetik bulunmasının nedenini belibe bağlıyorum.Gerçekten bir kadın beline sahip bu adam.Omuzları geniş ve parçalı belide ince olunca gerçekten çok estetik duryor.Ben troydaki kol ölçüsünün 40-41 falan olduğunu düşünüyorum yağ oranı da %10 larda tabiki....
 
Arkadaşlar 1 haftadır Brad'in antremanını uyguluyorum.Ama biraz hafifleştirdim :D Gerçekten çook etkili ve sert bi program :)
 
You must log in or register to reply here.
Back
Yukarı