SteelFOCUS
Hectopat
- Katılım
- 5 Temmuz 2021
- Mesajlar
- 267
- Çözümler
- 1
Daha fazla
- Sistem Özellikleri
- ASUS TUF Gaming F15 FX506LH-HN004 i5-10300H 16 GB 512 GB SSD GTX1650 15.6" Full HD Gaming Laptop
- Cinsiyet
- Erkek
P: GÖĞÜS + OMUZ ÖN/ORTA + TRİSEPS
1) Bench Press – 4x6–8
2) Incline Dumbbell Press – 4x8–10
3) Dumbbell Flyes – 3x10–12
4) Overhead Shoulder Press (Dumbbell) – 4x6–8
5) Lateral Raise – 4x12–15
6) Close-Grip Bench Press – 3x8–10
7) Dumbbell Overhead Triceps Extension – 3x10–12
P2: SIRT + ARKA OMUZ + BİCEPS
1) Pull-up / Barfiks – 4xFailure
2) Bent-Over Barbell Row – 4x6–8
3) Single-Arm Dumbbell Row – 3x8–10
4) Reverse Dumbbell Flyes – 3x12–15
5) Barbell Curl – 3x8–10
6) Hammer Curl – 3x10–12
L: BACAK + KALÇA + ALT GÖVDE
1) Barbell Back Squat (Bench ile güven alabilirsin) – 4x6–8
2) Romanian Deadlift (Dumbbell veya Barbell) – 4x8–10
3) Dumbbell Lunges – 3x10–12 (her bacak)
4) Hip Thrust (Bench ile) – 4x8–12
5) Standing Calf Raise – 4x12–15