ahmetkrdmn
Hectopat
- Katılım
- 23 Aralık 2020
- Mesajlar
- 47
Daha fazla
- Cinsiyet
- Erkek
Merhaba arkadaşlar, antrenman programımı paylaşmak istiyorum, kafamda bir soru işareti kalmasın diye oldukça güzel hissiyatı var ama belki gelişimimi hızlandıracak bir şey olur veya yaptığım hareketler için tavsiyeniz olur diye paylaşmak istiyorum. PPL (push pull legs) yapıyorum.
Pazartesi - push day.
Pec fly.
Incline bench press.
Cable crossover (bench ile)
Front lateral raise.
Lateral raise.
Overhead triceps extension.
V-bar triceps pushdown.
Reverse triceps pushdown (izole)
Salı - pull day.
Close grip lat pulldown.
Barbell row.
Lat pulldown.
Seated cable row.
Reverse fly.
Dumbell curl.
Seated cable curl.
Reverse Z-bar curl.
Forearm (iç ve dış)
Çarşamba - leg day.
Leg extension.
Leg curl.
Squat.
Seated adductor machine.
Cable crunch.
Perşembe - push day.
Pec fly.
Incline bench press.
Cable crossover (bench ile)
Front lateral raise.
Lateral raise.
Overhead triceps extension.
V-bar triceps pushdown.
Reverse triceps pushdown (izole)
Cuma - pull day.
Neutral grip lat pulldown.
Barbell row.
Lat pulldown.
Seated cable row.
Reverse fly.
Dumbell curl.
Seated cable curl.
Reverse Z-bar curl.
Forearm (iç ve dış)
Pazartesi - push day.
Pec fly.
Incline bench press.
Cable crossover (bench ile)
Front lateral raise.
Lateral raise.
Overhead triceps extension.
V-bar triceps pushdown.
Reverse triceps pushdown (izole)
Salı - pull day.
Close grip lat pulldown.
Barbell row.
Lat pulldown.
Seated cable row.
Reverse fly.
Dumbell curl.
Seated cable curl.
Reverse Z-bar curl.
Forearm (iç ve dış)
Çarşamba - leg day.
Leg extension.
Leg curl.
Squat.
Seated adductor machine.
Cable crunch.
Perşembe - push day.
Pec fly.
Incline bench press.
Cable crossover (bench ile)
Front lateral raise.
Lateral raise.
Overhead triceps extension.
V-bar triceps pushdown.
Reverse triceps pushdown (izole)
Cuma - pull day.
Neutral grip lat pulldown.
Barbell row.
Lat pulldown.
Seated cable row.
Reverse fly.
Dumbell curl.
Seated cable curl.
Reverse Z-bar curl.
Forearm (iç ve dış)
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