ANTRENMANLAR FULL BODY – TÜM VÜCUT

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EGZERSİZSETTEKRAR
DUMBBELL BENCH PRESS38,10,12
LAT PULLDOWN38,10,12
OVERHEAD DUMBBELL PRESS38,10,12
LEG PRESS38,10,12
LYING LEG CURL38,10,12
ROPE PRESSDOWN38,10,12
BARBELL BICEPS CURL38,10,12
STANDING CALF RAISE38,10,12
CRUNCH315

UPPER BODY – ÜST VÜCUT

EGZERSİZSETTEKRAR
BARBELL BENCH PRESS310,12,15
DUMBBELL FLYE310,12,15
BARBELL BENT-OVER ROW310,12,15
LAT PULLDOWN310,12,15
OVERHEAD DUMBBELL PRESS310,12,15
DUMBBELL LATERAL RAISE310,12,15
BARBELL BICEPS CURL310,12,15
MACHINE PREACHER CURL310,12,15
LYING EZ-BAR TRICEPS EXTENSION310,12,15
ROPE PRESSDOWN310,12,15
CRUNCH315, 20

DEVASA GÖĞÜS ANTRENMANI

LOWER BODY – ALT VÜCUT

EGZERSİZSETTEKRAR
LEG PRESS310,12,15
LEG EXTENSION310,12,15
LYING LEG CURL310,12,15
SEATED LEG CURL310,12,15
STANDING CALF RAISE310,12,15
SEATED CALF RAISE310,12,15

PUSH – İTME

EGZERSİZSETTEKRAR
INCLINE BARBELL BENCH PRESS410,10,12,15
DUMBBELL FLYE410,10,12,15
OVERHEAD DUMBBELL PRESS410,10,12,15
SMITH MACHINE UPRIGHT ROW48,8,10,12
LYING EZ-BAR TRICEPS EXTENSION310,12,15
DUMBBELL KICKBACK310,12,15

PULL- ÇEKME

EGZERSİZSETTEKRAR
BARBELL UPRIGHT ROW48,8,10,12
SINGLE-ARM NEUTRAL-GRIP DUMBBELL ROW48,8,10,12
INCLINE DUMBBELL BICEPS CURL48,8,10,12
MACHINE PREACHER CURL48,8,10,12
REVERSE CRUNCH315,20
CRUNCH315,20

LEGS – BACAK

EGZERSİZSETTEKRAR
BACK SQUAT48,8,10,12
LEG PRESS48,8,10,12
SEATED LEG CURL48,8,10,12
ROMANIAN DEADLIFT48,8,10,12
STANDING CALF RAISE325
SEATED CALF RAISE325

CHEST – TRICEPS – CALVES (GÖĞÜS-TRICEPS-BALDIR)

EGZERSİZSETTEKRAR
INCLINE BARBELL BENCH PRESS510
DUMBBELL BENCH PRESS58,8,10,10,12
DUMBBELL FLYE58,8,10,10,12
ROPE PRESSDOWN410,10,12,12
DUMBBELL KICKBACK310
LYING EZ-BAR TRICEPS EXTENSION310
STANDING CALF RAISE325
SEATED CALF RAISE325

LEGS & ABS – BACAK & KARIN

EGZERSİZSETTEKRAR
BACK SQUAT48,8,10,12
LEG PRESS48,8,10,12
SEATED LEG CURL48,8,10,12
ROMANIAN DEADLIFT48,8,10,12
STANDING CALF RAISE325
SEATED CALF RAISE325
REVERSE CRUNCH220
CRUNCH220

SHOULDER & CALVES (OMUZ & BALDIR)

EGZERSİZSETTEKRAR
OVERHEAD DUMBBELL PRESS412
SMITH MACHINE UPRIGHT ROW38,10,12
DUMBBELL LATERAL RAISE310
SEATED CALF RAISE1010

BACK & BICEPS & ABS – SIRT & BICEPS & KARIN

EGZERSİZSETTEKRAR
BARBELL BENT-OVER ROW512
LAT PULLDOWN58,8,10,10,12
SINGLE-ARM NEUTRAL-GRIP DUMBBELL ROW58,8,8,10,10
BARBELL BICEPS CURL410,10,12,12
INCLINE DUMBBELL BICEPS CURL310
MACHINE PREACHER CURL310
CRUNCH320

ANTRENMAN PROGRAMI

1. GÜN2. GÜN3. GÜN4. GÜN5. GÜN6. GÜN7. GÜN
TÜM VÜCUTDİNLENMETÜM VÜCUTDİNLENMETÜM VÜCUTDİNLENMEDİNLENME
8. GÜN9. GÜN10. GÜN11. GÜN12. GÜN13. GÜN14. GÜN
ÜST VÜCUTALT VÜCUTDİNLENMEÜST VÜCUTALT VÜCUTDİNLENMEDİNLENME
15. GÜN16. GÜN17. GÜN18. GÜN19. GÜN20. GÜN21. GÜN
İTMEÇEKMEBACAKİTMEÇEKMEBACAKDİNLENME
22. GÜN23. GÜN24. GÜN25. GÜN26. GÜN27. GÜN28. GÜN
GÖĞÜS & TRICEPS & BALDIRBACAK&KARINDİNLENMEOMUZ&BALDIRSIRT & BICEPS & KARINDİNLENMEDİNLENME

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