lexrsof
Hectopat
- Katılım
- 29 Nisan 2022
- Mesajlar
- 2
Daha fazla
- Cinsiyet
- Erkek
1.75 boyunda 81 kiloyum hedefim yağ yakmak bu program nasıldır sizce? 3x12
Antrenman Programı
Gün 1 (Göğüs – Triceps)
• 10 dk Eliptik Bisiklet
• Hm Chest Press
• Incline Hm Chest Press
• Pec Fly
• Decline Hm Chest Press
• Pushdown
• Triceps Press
• ABD Crunch (Core)
Gün 2 (Bacak)
• 10 dk Eliptik Bisiklet
• Leg Extension
• Leg Curl
• ABD-ADD
• Leg Press
• Seated Calf Raise
• ABD Crunch (Core)
Gün 3 (Omuz – Biceps)
• 10 dk Eliptik Bisiklet
• Shoulder Press
• Lateral Raise
• Front Raise
• Reverse Pec Fly
• Upright Row
• Barbell Curl
• DB Hammer Curl
• Preacher Curl
• ABD Crunch (Core)
Gün 4 (Sırt – Core)
• 10 dk Eliptik Bisiklet
• Lat Pulldown
• Cable Row
• Close Grip Pulldown
• Low Row
• DB Shrug
• ABD Crunch (Core)
• Russian Twist (Core)
• Flutter Kick (Core)
Antrenman Programı
Gün 1 (Göğüs – Triceps)
• 10 dk Eliptik Bisiklet
• Hm Chest Press
• Incline Hm Chest Press
• Pec Fly
• Decline Hm Chest Press
• Pushdown
• Triceps Press
• ABD Crunch (Core)
Gün 2 (Bacak)
• 10 dk Eliptik Bisiklet
• Leg Extension
• Leg Curl
• ABD-ADD
• Leg Press
• Seated Calf Raise
• ABD Crunch (Core)
Gün 3 (Omuz – Biceps)
• 10 dk Eliptik Bisiklet
• Shoulder Press
• Lateral Raise
• Front Raise
• Reverse Pec Fly
• Upright Row
• Barbell Curl
• DB Hammer Curl
• Preacher Curl
• ABD Crunch (Core)
Gün 4 (Sırt – Core)
• 10 dk Eliptik Bisiklet
• Lat Pulldown
• Cable Row
• Close Grip Pulldown
• Low Row
• DB Shrug
• ABD Crunch (Core)
• Russian Twist (Core)
• Flutter Kick (Core)
Son düzenleyen: Moderatör:
