Hamza Aqs
Hectopat
- Katılım
- 28 Nisan 2021
- Mesajlar
- 332
Daha fazla
- Cinsiyet
- Erkek
Aşağıya yeni PPL antrenman programımı bıraktım. Sizce nasıl olmuş?
Push day.
Bench press 4x6-10
Cable-pecdec fly 4x12-15
Dumbell bench press 3x8-10
Shoulder press 4x6-10
Lateral raise 4x8-12
Barbell wide grip upright row 3x12-15
Skull crusher 3x8-12
V bar pushdown 3X-15-20
Dips 3x10-15
-----------------------------------------------------------
Pull day.
Barbell row 4x6-8
Lat pulldown 4x12-15
Wide grip row 3x8-12
S.m shrug 4x6-8
İncline curl 3x8-12
Preacher curl 3x12-15
Hammer curl 4x8-10
------------------------------------------------------------
Leg day.
Leg curl 3x12-15
Squat 3x6-8
Leg extension 3x12-15
S.m. Calf raise 4x15-20
----------------------------------------------------------
Push day.
Bench press 4x6-10
İncline bench press 4x6-10
Fly machine 3x12-15
Rear deltoid raise 4x12-18
Front raise 4x8-10
Lateral raise 3x8-12
V bar pushdown 4X-15-20
Overhead dumbell extension 4x12-15
Dips 3x8-12
--------------------------------------------------------
Pull day.
Lat pulldown 4x12-15
Close grip pull-down 4x12-15
Barbell deadlift 5X3.
S.m shrug 4x6-8
Barbell curl 4x10-12
Concentration curl 3x8-12
Hammer curl 3x6-12
-------------------------------------------------------
Leg day.
Leg curl 3x12-15
Squat 3x6-8
Leg extension 3x12-15
S.m. Calf raise 4x15-20
Push day.
Bench press 4x6-10
Cable-pecdec fly 4x12-15
Dumbell bench press 3x8-10
Shoulder press 4x6-10
Lateral raise 4x8-12
Barbell wide grip upright row 3x12-15
Skull crusher 3x8-12
V bar pushdown 3X-15-20
Dips 3x10-15
-----------------------------------------------------------
Pull day.
Barbell row 4x6-8
Lat pulldown 4x12-15
Wide grip row 3x8-12
S.m shrug 4x6-8
İncline curl 3x8-12
Preacher curl 3x12-15
Hammer curl 4x8-10
------------------------------------------------------------
Leg day.
Leg curl 3x12-15
Squat 3x6-8
Leg extension 3x12-15
S.m. Calf raise 4x15-20
----------------------------------------------------------
Push day.
Bench press 4x6-10
İncline bench press 4x6-10
Fly machine 3x12-15
Rear deltoid raise 4x12-18
Front raise 4x8-10
Lateral raise 3x8-12
V bar pushdown 4X-15-20
Overhead dumbell extension 4x12-15
Dips 3x8-12
--------------------------------------------------------
Pull day.
Lat pulldown 4x12-15
Close grip pull-down 4x12-15
Barbell deadlift 5X3.
S.m shrug 4x6-8
Barbell curl 4x10-12
Concentration curl 3x8-12
Hammer curl 3x6-12
-------------------------------------------------------
Leg day.
Leg curl 3x12-15
Squat 3x6-8
Leg extension 3x12-15
S.m. Calf raise 4x15-20
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