Kol
Barbell Curls: 3 sets of 4-6 reps
Close Grip Bench Press: 3 sets of 4-6 reps
Incline Dumbbell Curls: 2 sets of 8-12 reps
Lying Triceps Extensions: 2 sets of 8-12 reps
Preacher Curls: 2 sets of 15-20 reps
Bench Dips: 3 sets of 6-8 rep
Seated Palms Up Barbell Wrist Curls: 2 sets of 50 reps
Seated Palms Down Barbell Wrist Curls: 2 sets of 50 reps
Sırt
Bent Over Two Dumbbell Row: 3 Sets Of 8-12 Reps
Reverse Grip Bent Over Row: 3 Sets Of 6-8 Reps
Close Grip Front Lat Pull-Down: 3 Sets Of 12 Reps
Dumbbell Shrug: 3 Sets Of 8-12 Reps
Stiff-Legged Good Morning: 3 Sets Of 12-15 Reps
Göğüs
Incline Barbell Bench Press: 3 Sets Of 4-6 Reps
Incline Dumbbell Bench Press: 3 Sets Of 8 Reps
Incline Dumbbell Flyes: 3 Sets Of 8-12 Reps
Pushups*: 3 Sets Of 12 Reps
Karın
Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest)
Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest)
Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest)
Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest)
Omuz
Barbell Shoulder Press: 3 sets of 4-6 reps
One Arm Side Laterals: 3 sets of 12 reps
Front Plate Raise: 3 sets of 12 reps (3 second hold at top)
Lying Rear Delt Raises: 3 sets of 15 reps
Hergun bir tanesini yapmayı dusunuyorum.Bacak programıda var.Sadece karın 1 gun arayla her gun yapıcam.5 gun calısıp 2 gun off olabilirmi??Program nasıl.Yabancı bir siteden buldum ancak sizlerede bir sormak istedim.1 haftadır antreman yapmıyorum goruslerinizi hemen soylerseniz cok iyi olur.
Barbell Curls: 3 sets of 4-6 reps
Close Grip Bench Press: 3 sets of 4-6 reps
Incline Dumbbell Curls: 2 sets of 8-12 reps
Lying Triceps Extensions: 2 sets of 8-12 reps
Preacher Curls: 2 sets of 15-20 reps
Bench Dips: 3 sets of 6-8 rep
Seated Palms Up Barbell Wrist Curls: 2 sets of 50 reps
Seated Palms Down Barbell Wrist Curls: 2 sets of 50 reps
Sırt
Bent Over Two Dumbbell Row: 3 Sets Of 8-12 Reps
Reverse Grip Bent Over Row: 3 Sets Of 6-8 Reps
Close Grip Front Lat Pull-Down: 3 Sets Of 12 Reps
Dumbbell Shrug: 3 Sets Of 8-12 Reps
Stiff-Legged Good Morning: 3 Sets Of 12-15 Reps
Göğüs
Incline Barbell Bench Press: 3 Sets Of 4-6 Reps
Incline Dumbbell Bench Press: 3 Sets Of 8 Reps
Incline Dumbbell Flyes: 3 Sets Of 8-12 Reps
Pushups*: 3 Sets Of 12 Reps
Karın
Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest)
Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest)
Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest)
Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest)
Omuz
Barbell Shoulder Press: 3 sets of 4-6 reps
One Arm Side Laterals: 3 sets of 12 reps
Front Plate Raise: 3 sets of 12 reps (3 second hold at top)
Lying Rear Delt Raises: 3 sets of 15 reps
Hergun bir tanesini yapmayı dusunuyorum.Bacak programıda var.Sadece karın 1 gun arayla her gun yapıcam.5 gun calısıp 2 gun off olabilirmi??Program nasıl.Yabancı bir siteden buldum ancak sizlerede bir sormak istedim.1 haftadır antreman yapmıyorum goruslerinizi hemen soylerseniz cok iyi olur.