saphary
Hectopat
Daha fazla
- Sistem Özellikleri
- R5 2600, RX590, 16GB, Corsair Delta Spec
- Cinsiyet
- Erkek
- Meslek
- Boş İşler Erbabı
Güray hocanın programını uyguluyordum ama Mentzer ustanın programını daha çok sevdim zira adamı içine çekiyor. Bildiğim kadarıyla bu programlardan birisi Japonya ise öteki Almanya yani kısadan hisse bambaşka sistemler diye biliyorum. Bilgili birilerinden yardım almak çok iyi olur. Türkçe kaynak çok az olduğu için çok azıcık toplama sayılabilecek bir sistem çıkarttım aşağıya. İyi midir, doğru mudur?
Kaynak 1
Kaynak 2
Kaynak 3
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Intensity Value per Set:
3 second positive
2 second static
3 second negative
1 set per exercise
---------------------------------------------------------------------------------------------------
Chest & Back = A1
CHEST = SUPERSET
1. Peck Deck Machine; 8 reps, rest 8 seconds, 1 rep, rest 8 sec, 1 rep, rest 8 sec (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Incline Press Machine; 8 reps + rest as above
1. Undergrip Pulldown; 5 reps, + rest as above
2. Deadlifts 10 reps; no rest, pause
REST = 3 days off
---------------------------------------------------------------------------------------------------
Legs = A2
1. Leg Extensions; 10 reps, rest 8 sec, 1 rep, rest 8 sec, 1 rep, (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Leg Press Machine; 10 reps, + rest as above
3. Standing Calf Raises; 15 reps + rest as above
REST = 3 days off
---------------------------------------------------------------------------------------------------
Shoulders & Arms = A3
1. Dumbell Laterals; 8 reps, rest 8 seconds, 1 rep, rest 8 sec, 1 rep, rest 8 sec (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Bent-Over Dumbell Laterals; 8 reps; + rest as above
3. Barbell Curl 8 reps; + rest as above
TRICEPS = SUPERSET
4. Lying French Press; 8 reps + rest as above
5. Dips; max reps
REST = 3 days off
---------------------------------------------------------------------------------------------------
Legs = A4
1. Leg Extensions; 8 reps, rest 8 sec, 1 rep, rest 8 sec, 1 rep, (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Smith Machine Squats; 8 reps + rest as above
3. Standing Calf Raises; 15 reps + rest as above
REST = 3 days off
---------------------------------------------------------------------------------------------------
@Bora Dere hocam bakabilir misiniz?
Kaynak 1
Kaynak 2
Kaynak 3
---------------------------------------------------------------------------------------------------
Intensity Value per Set:
3 second positive
2 second static
3 second negative
1 set per exercise
---------------------------------------------------------------------------------------------------
Chest & Back = A1
CHEST = SUPERSET
1. Peck Deck Machine; 8 reps, rest 8 seconds, 1 rep, rest 8 sec, 1 rep, rest 8 sec (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Incline Press Machine; 8 reps + rest as above
1. Undergrip Pulldown; 5 reps, + rest as above
2. Deadlifts 10 reps; no rest, pause
REST = 3 days off
---------------------------------------------------------------------------------------------------
Legs = A2
1. Leg Extensions; 10 reps, rest 8 sec, 1 rep, rest 8 sec, 1 rep, (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Leg Press Machine; 10 reps, + rest as above
3. Standing Calf Raises; 15 reps + rest as above
REST = 3 days off
---------------------------------------------------------------------------------------------------
Shoulders & Arms = A3
1. Dumbell Laterals; 8 reps, rest 8 seconds, 1 rep, rest 8 sec, 1 rep, rest 8 sec (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Bent-Over Dumbell Laterals; 8 reps; + rest as above
3. Barbell Curl 8 reps; + rest as above
TRICEPS = SUPERSET
4. Lying French Press; 8 reps + rest as above
5. Dips; max reps
REST = 3 days off
---------------------------------------------------------------------------------------------------
Legs = A4
1. Leg Extensions; 8 reps, rest 8 sec, 1 rep, rest 8 sec, 1 rep, (and reduce weight), 1 rep, rest 8 sec, 1 rep
2. Smith Machine Squats; 8 reps + rest as above
3. Standing Calf Raises; 15 reps + rest as above
REST = 3 days off
---------------------------------------------------------------------------------------------------
Nisan;
1 A1
2
3
4
5 A2
6
7
8
9 A3
10
11
12
13 A4
14
15
16
17 A1
18
19
20
21 A2
22
23
24
25 A3
26
27
28
29 A4
30
1 A1
2
3
4
5 A2
6
7
8
9 A3
10
11
12
13 A4
14
15
16
17 A1
18
19
20
21 A2
22
23
24
25 A3
26
27
28
29 A4
30
@Bora Dere hocam bakabilir misiniz?
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