Berk Chelik
Hectopat
- Katılım
- 26 Nisan 2021
- Mesajlar
- 2.228
- Çözümler
- 7
Merhaba, 6-7 aydır uyguladığım kendi programım sizce nasıl eklemem veya çıkarmam gerekenler var mı?
Göğüs - arkakol;
Dumbell chest press.
Smith machine ıncline chest press.
Dumbell fly veya fly machine.
Cable crossover alt göğüs.
Halat pushdown.
Düz bar pushdown.
Skullcrusher.
Omuz - trapez - biceps;
Dumbell overhead press.
Lateral raise.
Bent over lateral raise (arka omuz)
Shoulder machine veya front raise.
Dumbell shrug.
Upright row.
Incline curl.
Z-bar curl.
Dumbell hummer curl.
Sırt - bacak;
Lat pulldown.
Cable rope pullover.
Seated cable row.
Dumbell row.
Row machine.
Leg extension.
Leg curl.
Leg press.
Hack squat.
Kalf raise.
Göğüs - arkakol;
Dumbell chest press.
Smith machine ıncline chest press.
Dumbell fly veya fly machine.
Cable crossover alt göğüs.
Halat pushdown.
Düz bar pushdown.
Skullcrusher.
Omuz - trapez - biceps;
Dumbell overhead press.
Lateral raise.
Bent over lateral raise (arka omuz)
Shoulder machine veya front raise.
Dumbell shrug.
Upright row.
Incline curl.
Z-bar curl.
Dumbell hummer curl.
Sırt - bacak;
Lat pulldown.
Cable rope pullover.
Seated cable row.
Dumbell row.
Row machine.
Leg extension.
Leg curl.
Leg press.
Hack squat.
Kalf raise.