Narcuria
Hectopat
- Katılım
- 17 Mart 2020
- Mesajlar
- 132
- Çözümler
- 1
Sizce böyle bir Alt - Üst antrenmanı nasıl?
Upper a :
Bench press = 3x8.
Incline machine press = 3x8.
Underhand pulldown = 3x8.
Romen deadlift = 3x8.
Dumbbell shrug = 3x8.
Weight plate front raises = 3x8.
Lateral raises = 3x8.
Dumbbell curl = 3x10.
Hammer curl = 3x10.
Bench dips = 3x12.
Triceps dumbbell kickback = 3x12.
Lower a :
Squat = 3x10.
Leg press = 3x8.
Bulgarian squat = 3x8.
Leg curl = 3x8.
Calf.
Abs.
Upper b :
Bench press = 3x8.
Decline dumbbell press = 3x8.
Bent over-row = 3x8.
Dumbbell row = 3x8.
Dumbbell shrug = 3x8.
Arnold press = 3x8.
Bent over lateral raises = 3x8.
Dumbbell curl = 3x10.
Concentration curl =3x10
Bench dips = 3x12.
Dumbbell overhead extensions = 4x8.
Lower b :
Squat = 3x10.
Leg press = 3x8.
Bulgarian squat = 3x8.
Leg curl = 3x8.
Calf
Abs.
Upper a :
Bench press = 3x8.
Incline machine press = 3x8.
Underhand pulldown = 3x8.
Romen deadlift = 3x8.
Dumbbell shrug = 3x8.
Weight plate front raises = 3x8.
Lateral raises = 3x8.
Dumbbell curl = 3x10.
Hammer curl = 3x10.
Bench dips = 3x12.
Triceps dumbbell kickback = 3x12.
Lower a :
Squat = 3x10.
Leg press = 3x8.
Bulgarian squat = 3x8.
Leg curl = 3x8.
Calf.
Abs.
Upper b :
Bench press = 3x8.
Decline dumbbell press = 3x8.
Bent over-row = 3x8.
Dumbbell row = 3x8.
Dumbbell shrug = 3x8.
Arnold press = 3x8.
Bent over lateral raises = 3x8.
Dumbbell curl = 3x10.
Concentration curl =3x10
Bench dips = 3x12.
Dumbbell overhead extensions = 4x8.
Lower b :
Squat = 3x10.
Leg press = 3x8.
Bulgarian squat = 3x8.
Leg curl = 3x8.
Calf
Abs.