Ain Soph
Decapat
- Katılım
- 26 Nisan 2023
- Mesajlar
- 176
Daha fazla
- Cinsiyet
- Erkek
Ben 1 yıldır spor yapan biriyim ve 2 ay işlerden dolayı bıraktım. Normalde fitnessimi bu programla yapıyordum. 176+ ve 70+ kilo biriyim bulktayım şu anda. Spor için buna devam etsem iyi olur mu sizce? eskiden bulup değiştirmiştim. ağır kilo az tekrar giren biriyim. örnek deadlifti 140 kilo 4 tekrar vb yapıyorum. fakat dün gittigimde 100 ile 5 yapabildim fazla formumdan düşmüşüm. bu program yerine ne önerirsiniz?
DAY 1 – CHEST & TRICEPS
Incline Barbell Bench Press: 5 x 4-6 reps (2-3 minutes rest between sets)
Flat Dumbbell Bench Press: 4 x 6-8 reps (2-3 minutes rest between sets)
Incline Flyes: 4 x 8-12 reps (30-60 seconds rest)
Skull Crushers: 4 x 6-8 reps (2-3 minutes rest)
Overhead Dumbell Triceps Extensions: 4 x 8-10 reps (2-3 minutes rest)
Cable Rope Extensions: 4 x 8-12 reps (30-60 seconds rest)
DAY 2 – BACK & BICEPS
Deadlift
T Bar Rows: 4 x 6-8 reps (2-3 mins rest)
Seated Cable Rows: 4 x 8-12 / Superset with Bent Over Flyes: 4 x 10-12 (30-60 sec rest)
Barbell Curls: 4 x 4-6 reps (2-3 minutes rest)
Incline Dumbbell Curls: 4 x 6-8 reps (2-3 minutes rest)
Cable Curls: 4 x 8-12 reps (30-60 seconds rest)
DAY 3 – SHOULDERS & LEGS
Barbell Squats: 5 x 5 reps (2-3 minutes rest)
Leg Curls: 4 x 6-8 reps (2-3 minutes rest)
Calf Raises: 4 x 10-15 reps (30-60 seconds rest)
Seated DB Shoulder Press: 5 x 5 reps (2-3 minutes rest)
Shrugs or Power Cleans: 4 x 6-8 reps (2-3 minutes rest)
Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)
DAY 4 – REST
DAY 5 – CHEST, BACK & ARMS
Flat Barbell Bench: 4 x 5 reps (2-3 minutes rest)
Incline DB Bench: 4 x 6-8 reps (2-3 minutes rest)
Weighted Chin-ups: 4 x 5 reps (2-3 minutes rest)
Barbell Rows: 4 x 6-8 (2-3 minutes rest)
Standing DB Curls: 4 x 4-6 (2-3 minutes rest)
Cable Curls: 4 x 6-8 (2 minutes rest)
Lying DB Triceps Extensions: 4 x 6-8 reps (2-3 minutes rest)
Rope Cable Extensions: 4 x 8-12 reps (2 minutes rest)
DAY 6 – SHOULDERS & LEGS
Deadlifts: 5 x 5 reps (2-3 minutes rest)
Reverse Lunges: 4 x 6-8 reps per leg (2-3 minutes rest)
Calf Raises: 4 x 10-15 reps (30-60 seconds rest)
Seated Barbell Shoulder Press: 5 x 5 reps (2-3 minutes rest)
Upright Row: 4 x 6-8 reps (2 minutes rest)
Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)
DAY 7 – REST
DAY 1 – CHEST & TRICEPS
Incline Barbell Bench Press: 5 x 4-6 reps (2-3 minutes rest between sets)
Flat Dumbbell Bench Press: 4 x 6-8 reps (2-3 minutes rest between sets)
Incline Flyes: 4 x 8-12 reps (30-60 seconds rest)
Skull Crushers: 4 x 6-8 reps (2-3 minutes rest)
Overhead Dumbell Triceps Extensions: 4 x 8-10 reps (2-3 minutes rest)
Cable Rope Extensions: 4 x 8-12 reps (30-60 seconds rest)
DAY 2 – BACK & BICEPS
Deadlift
T Bar Rows: 4 x 6-8 reps (2-3 mins rest)
Seated Cable Rows: 4 x 8-12 / Superset with Bent Over Flyes: 4 x 10-12 (30-60 sec rest)
Barbell Curls: 4 x 4-6 reps (2-3 minutes rest)
Incline Dumbbell Curls: 4 x 6-8 reps (2-3 minutes rest)
Cable Curls: 4 x 8-12 reps (30-60 seconds rest)
DAY 3 – SHOULDERS & LEGS
Barbell Squats: 5 x 5 reps (2-3 minutes rest)
Leg Curls: 4 x 6-8 reps (2-3 minutes rest)
Calf Raises: 4 x 10-15 reps (30-60 seconds rest)
Seated DB Shoulder Press: 5 x 5 reps (2-3 minutes rest)
Shrugs or Power Cleans: 4 x 6-8 reps (2-3 minutes rest)
Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)
DAY 4 – REST
DAY 5 – CHEST, BACK & ARMS
Flat Barbell Bench: 4 x 5 reps (2-3 minutes rest)
Incline DB Bench: 4 x 6-8 reps (2-3 minutes rest)
Weighted Chin-ups: 4 x 5 reps (2-3 minutes rest)
Barbell Rows: 4 x 6-8 (2-3 minutes rest)
Standing DB Curls: 4 x 4-6 (2-3 minutes rest)
Cable Curls: 4 x 6-8 (2 minutes rest)
Lying DB Triceps Extensions: 4 x 6-8 reps (2-3 minutes rest)
Rope Cable Extensions: 4 x 8-12 reps (2 minutes rest)
DAY 6 – SHOULDERS & LEGS
Deadlifts: 5 x 5 reps (2-3 minutes rest)
Reverse Lunges: 4 x 6-8 reps per leg (2-3 minutes rest)
Calf Raises: 4 x 10-15 reps (30-60 seconds rest)
Seated Barbell Shoulder Press: 5 x 5 reps (2-3 minutes rest)
Upright Row: 4 x 6-8 reps (2 minutes rest)
Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)
DAY 7 – REST
