Antrenman Notları
#Her gün ayrı bölgeye yüklenebilmenizi sağlayan bu program,5 günlüktür.
#Orta seviyeli sporcular için uygundur.
#Diğer programlarda da defalarca üstünde durduğumuz gibi önemli olan ağırlıklara hakim olmak çok önemli.Antrenmana başlamadan önce egolarınızdan kurtulun...
#Amaç;kütle kazanımı.Bu yüzden ağırlıklar kontrol edebileceğiniz en yüksek ağırlıklar olmasına dikkat edin.
1.Gün
Göğüs
• Pushups: 1 ısınma seti
• Incline Bench Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6,
• Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: x maksimum (Flat Bench Flyes biter bitmez,dinlenmeden bu harekete geçiniz.)
Kalf
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12
Karın
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Rope Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, son set maksimum
2.Gün
Legs
• Bisiklet: 5-10 dakika ısınma
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8
3.Gün
Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8
Karin
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• Decline Reverse Crunch: 4 Sets x 20, 20, 15, son set maksimum
4. Gün
Arka bacak
• Bisiklet: 5-10 dakika ısınma
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Standing Leg Curl: 3 Sets x 12, 10, son set maksimum
Sırt
• Wide Grip Pull-Ups: 3 Sets x maksimum
• Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (dar tutus): 3 Sets x 10, 10, 8
Kalf
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, son set maksimum
5. Gün
Omuz
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10
Trapez
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8
Karın
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, son set maksimum