aahqt47763
Decapat
Daha fazla
- Cinsiyet
- Erkek
Uzun uzun yazmıştım yanlışlıkla sayfayı yeniledim tüm yazdıklarım gitti o yüzden kısa keseceğim.
Antrenman programını kendim yazdım. Fikrinizi almak isterim iyi mi kötü mü diye. 1 yıldır yapıyorum bu arada.
Pazartesi.
Push up.
Dumbbell bench press.
Dumbbell ıncline chest press.
Dumbbell fly.
Triceps pushdown.
Rope pushdown.
Ez bar skull crusher.
Crunch bench.
Side plank.
Plank.
Salı.
Shoulder press machine.
Dumbbell lateral raise.
Dumbbell front raise.
Dumbbell hammer curl.
Dumbbell biceps curl.
Ez bar preacher curl.
Reverse cable curl.
Çarşamba.
Goblet squat.
Leg press.
Leg extension.
Lying leg curl.
Seated calf raise.
Machine seated HIP adduction.
Machine seated HIP abduction.
Perşembe.
Push up.
Dumbbell bench press.
Dumbbell ıncline chest press.
Dumbbell chest fly.
Triceps pushdown.
Rope pushdown.
Ez bar skull crusher.
Crunch bench.
Side plank.
Plank.
Cuma.
Pull up.
Seated cable row.
Chest supported t bar row.
Lat pulldown wide grip.
Lat pulldown supinated.
Dumbbell shrug.
Back extansion.
Dumbbell hammer curl.
Dumbbell biceps curl.
Ez bar preacher curl.
Reverse cable curl.
Antrenman programını kendim yazdım. Fikrinizi almak isterim iyi mi kötü mü diye. 1 yıldır yapıyorum bu arada.
Pazartesi.
Push up.
Dumbbell bench press.
Dumbbell ıncline chest press.
Dumbbell fly.
Triceps pushdown.
Rope pushdown.
Ez bar skull crusher.
Crunch bench.
Side plank.
Plank.
Salı.
Shoulder press machine.
Dumbbell lateral raise.
Dumbbell front raise.
Dumbbell hammer curl.
Dumbbell biceps curl.
Ez bar preacher curl.
Reverse cable curl.
Çarşamba.
Goblet squat.
Leg press.
Leg extension.
Lying leg curl.
Seated calf raise.
Machine seated HIP adduction.
Machine seated HIP abduction.
Perşembe.
Push up.
Dumbbell bench press.
Dumbbell ıncline chest press.
Dumbbell chest fly.
Triceps pushdown.
Rope pushdown.
Ez bar skull crusher.
Crunch bench.
Side plank.
Plank.
Cuma.
Pull up.
Seated cable row.
Chest supported t bar row.
Lat pulldown wide grip.
Lat pulldown supinated.
Dumbbell shrug.
Back extansion.
Dumbbell hammer curl.
Dumbbell biceps curl.
Ez bar preacher curl.
Reverse cable curl.
