yws1n
Hectopat
- Katılım
- 24 Temmuz 2022
- Mesajlar
- 177
Kendime uygun hareketlerden oluşturdum. Sizce nasıl? Bir eksik var mı?
PAZARTESİ
Chest Press 4x6-8
İncline Dumbell Press 4x6-8
Cable Cross 3x12-15
Dumbell Shoulder Press 4x8-10
Lateral Raise 4x12-15
Skull Crusher 2x8-10
Triceps Pushdown 2x8-10
SALI
Lat Pulldown 4x8-10
Machine Row 4x8-10
T-Bar Row 3x8-10
Rope Pullover 3x12-15
Rear Delt Fly 3x12-15
Barbell Curl 3x8-10
İncline Dumbell Curl 3x8-10
Hammer Curl 3x8-10
ÇARŞAMBA
Squat 4x8-10
Leg Extension 4x8-10
Leg Curl 4x12-15
Calf Raise 4x15-20
CUMA
Chest Press 4x6-8
Cable Cross 3x12-15
Dumbell Shoulder Press 4x8-10
Lateral Raise 4x12-15
Skull Crusher 2x8-10
Triceps Pushdown 2x8-10
CUMARTESİ
Lat Pulldown 4x8-10
T-Bar Row 4x8-10
Rear Delt Fly 3x12-15
Romanian Deadlift 4x8-10
İncline Dumbell Curl 3x8-10
Hammer Curl 3x8-10
Leg Press 4x8-10
Calf Raise 4x15-20
PAZARTESİ
Chest Press 4x6-8
İncline Dumbell Press 4x6-8
Cable Cross 3x12-15
Dumbell Shoulder Press 4x8-10
Lateral Raise 4x12-15
Skull Crusher 2x8-10
Triceps Pushdown 2x8-10
SALI
Lat Pulldown 4x8-10
Machine Row 4x8-10
T-Bar Row 3x8-10
Rope Pullover 3x12-15
Rear Delt Fly 3x12-15
Barbell Curl 3x8-10
İncline Dumbell Curl 3x8-10
Hammer Curl 3x8-10
ÇARŞAMBA
Squat 4x8-10
Leg Extension 4x8-10
Leg Curl 4x12-15
Calf Raise 4x15-20
CUMA
Chest Press 4x6-8
Cable Cross 3x12-15
Dumbell Shoulder Press 4x8-10
Lateral Raise 4x12-15
Skull Crusher 2x8-10
Triceps Pushdown 2x8-10
CUMARTESİ
Lat Pulldown 4x8-10
T-Bar Row 4x8-10
Rear Delt Fly 3x12-15
Romanian Deadlift 4x8-10
İncline Dumbell Curl 3x8-10
Hammer Curl 3x8-10
Leg Press 4x8-10
Calf Raise 4x15-20
