Yeni Antreman Programım Hakkınızdaki Fikirleriniz Nelerdir

[FatihinTorunu]

Beyler yeni antreman programı hakkındaki düşünceleriniz nelerdir
1.GÜN GÖGÜS-BİCEPS
BARBELL BENCH PRESS 4 SET(12-10-8-6)
İNCLİNE DUMBELL PRESS 4 SET (12-10-8-6)
İNCLİNE DUMBELL FLY 4 SET (12-10-8-6)
HUMMER MACHİNE CHEST PRESS 3 SET (12-10-8)
BUTTERFLY 3 SET (12-10-8)

Z BARBELL CUR 4 SET (12-10-8-6)
MACHİNE CURL 4 SET (12-10-8-6)
DUMBELL İNCLİNE CURL 4 SET (12-10-8-6)
DUMBELL HAMMER CURL 4 SET (12-10-8-6)

2.GÜN SIRT-TRİCEPS
BARFİKS 4 SET (YAPABİLDİĞİN KADAR)
LAT PULL ENSEYE 4 SET (12-10-8-8)
SEATED ROW 4 SET (12-10-8-6)
DUMBELL ROW 4 SET (12-10-8-6)
MACHİNE ROW 4 SET (12-10-8-6)

HALAT CABLE PUSH DOWN 4 SET (12-10-8-6)
YATARAK ÇİFT DUMBELL TRİCEPS 4 SET (12-10-8-6)
DUMBELL KİCK BACK 4 SET (12-10-8-6)
CABLE PUSH DOWN 4 SET (12-10-8-6)


3.GÜN OMUZ-BACAK
SMİTH SHOULDER PRESS GÖGÜSE 4 SET (12-10-8-8)
BENT OVER SİDE LATERAL RAİSE 4 SET (12-10-10-10)
FRONT DUMBELL RAİSE 4 SET (10-10-8-8)
HUMMER SHOULDER PRESS 4 SET (12-10-8-6)
DUMBELL LATERAL RAİSE 4 SET (10-10-8-8)

LEG EXTANTİON 4 SET (12-10-8-8)
LEG PRESS 4 SET (12-10-8-8)
LEG CURL 4 SET (12-10-8-6)
CALF 3 SET (25)
SEATED MACHİNE CALF 3 SET (25)