Narcuria
Hectopat
- Katılım
- 17 Mart 2020
- Mesajlar
- 132
- Çözümler
- 1
Sizce bu program nasıl ?
1.gün upper :
Bench press = 4x8.
Inclıne bench press = 3x8.
Bent over-row = 4x8.
Lat pulldown = 3x8.
Dumbbell shrug = 3XMAX.
Lateral raises = 4x8.
Weight plate front raise = 4x8.
Dumbbell curl = 4x8.
Hammer curl = 3x8.
Bench dips = 4x12.
Triceps dumbbell kickback = 4x12.
2.gün lower :
Squat = 3x10.
Leg press = 3x10.
Bulgarian squat = 3x8.
Leg curl = 3x10.
Calf.
Abs.
3.gün push :
Bench press = 4x8.
Inclıne dumbbell press = 3x8.
Arnold press = 4x8.
Weight plate front raises = 4x8.
Lateral raise = 4x8.
Bench dips = 4x12.
Triceps dumbbell kickback = 4x12.
Dumbbell overhead extensions = 4x8.
4.gün pull :
Underhand pulldown = 4x8.
Dumbbell row = 4x8.
Lat pulldown = 4x8.
Bent-over lateral raises = 4x10.
Dumbbell shrug = 3XMAX
Dumbbell curl = 4x8.
Concentration curl = 3x8.
5.gün legs:
Squat = 3x10.
Leg press = 3x10.
Bulgarian squat = 3x8.
Leg curl = 3x10.
Calf.
Abs.
1.gün upper :
Bench press = 4x8.
Inclıne bench press = 3x8.
Bent over-row = 4x8.
Lat pulldown = 3x8.
Dumbbell shrug = 3XMAX.
Lateral raises = 4x8.
Weight plate front raise = 4x8.
Dumbbell curl = 4x8.
Hammer curl = 3x8.
Bench dips = 4x12.
Triceps dumbbell kickback = 4x12.
2.gün lower :
Squat = 3x10.
Leg press = 3x10.
Bulgarian squat = 3x8.
Leg curl = 3x10.
Calf.
Abs.
3.gün push :
Bench press = 4x8.
Inclıne dumbbell press = 3x8.
Arnold press = 4x8.
Weight plate front raises = 4x8.
Lateral raise = 4x8.
Bench dips = 4x12.
Triceps dumbbell kickback = 4x12.
Dumbbell overhead extensions = 4x8.
4.gün pull :
Underhand pulldown = 4x8.
Dumbbell row = 4x8.
Lat pulldown = 4x8.
Bent-over lateral raises = 4x10.
Dumbbell shrug = 3XMAX
Dumbbell curl = 4x8.
Concentration curl = 3x8.
5.gün legs:
Squat = 3x10.
Leg press = 3x10.
Bulgarian squat = 3x8.
Leg curl = 3x10.
Calf.
Abs.
