Arkadaşlar aşağıdaki programı uygulamayı düşünüyorum dün uyguladım programı bugune kadar olmayan gerilimi sağladı kaslarda hayran kaldım bu programı uygulamayı düşünüyorum bünyemin kaldıracağını düşünüyorum
yaş 17
6 aydır bu sporla uğraşıyorum
bir önceki programım bunun 3 setli hali gibi birşey. bunda 4-5 hareket fazla diyelim
Ama şimdiye kadar omuzdaki gerilim hiç bu kadar iyi olmamıstı..
Pazartesi-Çarşamba
Göğüs hareketleri
5 sets with 10 – 12 reps of Dumbbell pullovers
Flat bench flies done 5 sets for 6 – 10 times
6 sets of Incline bench press performed for 6 – 10 repetitions
Cable Crossovers done – 6 sets with 10 – 12 reps
5 sets of Dips, continued as much as possible
5 sets with 10 – 12 reps of Dumbbell pullovers
Sırt Kanat hareketleri.
[barfix yerine lat pulldown ekleyeceğim]
6 sets of Front wide- grip chin- ups, continued till failure
5 sets of T- bar rows, with 6 – 10 repetitions
5 sets with 6 – 10 reps of One- arm dumbbell rows
6 sets of Seated pulley rows, repeating for 6 – 10 times
Straight- leg dead lifts – 6 sets for 15 reps
Bacak hareketleri
6 sets of Squats with 8 – 12 reps
Leg extensions done 6 sets with 12 – 15 repetitions
6 sets of Leg curls, repeating for 10 – 12 times
Barbell Lunges done for 5 sets and 15 repetitions
6 sets of Leg presses with 8 – 12 reps
Kalf hareketleri
Seated calf raises for 8 sets with 15 reps
10 sets of Standing calf raises with 10 repetitions
6 sets with 12 reps of One- legged calf raises with dumbbells, done for both the legs alternately
Önkol hareketleri
4 sets of Reverse barbell curls with 8 repetitions
Wright roller machine – done till failure
Wrist curls – the forearm on knee workout – 4 sets done for 10 reps
Mide karyn hareketleri [HERGÜN]
Mide ve karın çalışması 15 20 dk
SalI - persembe veya cumartesi
Omuz Hareketleri
6 sets of Seated barbell presses, with 6 – 10 repetitions
Rear- delt lateral raises – 5 sets with 6 – 10 reps
5 sets with 6 – 10 repetitions of Lateral raises, performed standing
5 sets of Cable lateral raises with 10 – 12 repetitions
Pazu Hareketleri
6 sets done of Seated dumbbell curls repeating for 6 – 10 times
6 sets of Barbell curls with 6 – 10 reps
6 sets with 6 – 10 reps of Dumbbell concentration curls
Arka Kol Haraketleri
6 sets of exterior head Pushdowns with 6 – 10 reps
6 sets of interior head Barbell French presses repeating for 6 -10 times
Close- grip bench presses, all 3 heads, for 6 sets and 6 – 10 repetitions
6 sets with 6 – 10 reps of Exterior head one arm triceps extensions
bench_O bench_O bench_O
HARDCORE BODY
yaş 17
6 aydır bu sporla uğraşıyorum
bir önceki programım bunun 3 setli hali gibi birşey. bunda 4-5 hareket fazla diyelim
Ama şimdiye kadar omuzdaki gerilim hiç bu kadar iyi olmamıstı..
Pazartesi-Çarşamba
Göğüs hareketleri
5 sets with 10 – 12 reps of Dumbbell pullovers
Flat bench flies done 5 sets for 6 – 10 times
6 sets of Incline bench press performed for 6 – 10 repetitions
Cable Crossovers done – 6 sets with 10 – 12 reps
5 sets of Dips, continued as much as possible
5 sets with 10 – 12 reps of Dumbbell pullovers
Sırt Kanat hareketleri.
[barfix yerine lat pulldown ekleyeceğim]
6 sets of Front wide- grip chin- ups, continued till failure
5 sets of T- bar rows, with 6 – 10 repetitions
5 sets with 6 – 10 reps of One- arm dumbbell rows
6 sets of Seated pulley rows, repeating for 6 – 10 times
Straight- leg dead lifts – 6 sets for 15 reps
Bacak hareketleri
6 sets of Squats with 8 – 12 reps
Leg extensions done 6 sets with 12 – 15 repetitions
6 sets of Leg curls, repeating for 10 – 12 times
Barbell Lunges done for 5 sets and 15 repetitions
6 sets of Leg presses with 8 – 12 reps
Kalf hareketleri
Seated calf raises for 8 sets with 15 reps
10 sets of Standing calf raises with 10 repetitions
6 sets with 12 reps of One- legged calf raises with dumbbells, done for both the legs alternately
Önkol hareketleri
4 sets of Reverse barbell curls with 8 repetitions
Wright roller machine – done till failure
Wrist curls – the forearm on knee workout – 4 sets done for 10 reps
Mide karyn hareketleri [HERGÜN]
Mide ve karın çalışması 15 20 dk
SalI - persembe veya cumartesi
Omuz Hareketleri
6 sets of Seated barbell presses, with 6 – 10 repetitions
Rear- delt lateral raises – 5 sets with 6 – 10 reps
5 sets with 6 – 10 repetitions of Lateral raises, performed standing
5 sets of Cable lateral raises with 10 – 12 repetitions
Pazu Hareketleri
6 sets done of Seated dumbbell curls repeating for 6 – 10 times
6 sets of Barbell curls with 6 – 10 reps
6 sets with 6 – 10 reps of Dumbbell concentration curls
Arka Kol Haraketleri
6 sets of exterior head Pushdowns with 6 – 10 reps
6 sets of interior head Barbell French presses repeating for 6 -10 times
Close- grip bench presses, all 3 heads, for 6 sets and 6 – 10 repetitions
6 sets with 6 – 10 reps of Exterior head one arm triceps extensions
bench_O bench_O bench_O
HARDCORE BODY
bi + vermez sana yeni ve gerçekçi bi program yazmanı tavsiye ederim 