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SORU SOR CEVAPLA ARAMA
slang
Yaklaşık 5 yıl önce yazıldı.
Selamun aleyküm beyler yaklaşık 6 aydır vgye gidiyorum amacım kilo  hacim almak bu program uygunmudur aklıma takılan birşey var  göğüs - triceps   sırt - ön kol mu yoksa göğüs - biceps -   sırt -triceps mi ? 
aklımdaki program 

Göğüs - Biceps
Sırt - triceps 
Omuz - bacak 


PROGRAM ALTTA

Antrenman Programları
slang
slang
8 puan
Yaklaşık 5 yıl önce yazıldı.
Triceps
  
Skullcrusher                            12-10-8
Ez Barbell French Press     12-10-8
Reverse Grip Pushdown     3x12

Biceps 
Ez barbell curl                                     12-12-10
Alternating ıncline dumbbell curl   12-12-10 
DumbellCurl 4 x 15-12-12-10
HammerCurl 4×12 (2 set ayakta-2 set oturarak)


SIRT 
Standard barbell deadlift              12-10-10-8  
Wide Grip Front Lat Pulldown      12-12-10  
T-Bar Row                                          12-10-8  
Reverse Grip Lat Pulldown           3x12    


Göğüs
Barbell Bench Press                12-10-8-6 
Incline dumbbell fly                   3x12          
Incline dumbbel chest press 12-10-8-6        
Cable Crossover                        3x12        


Omuz 
Barbell  Overhead Press           12-10-10-8   
Cable Side Lateral Raise          4x12     
T-Bar Row                                        12-10-8     
Reverse Grip Lat Pulldown          3x12     

Bacak
Serbest Squat  12-10-10-8
Romanian Deadlift  12-12-10-10
Leg Extension&Leg curl  3x(10&10) Superset  ( ARA VERMEDEN)
slang
slang
8 puan
Yaklaşık 5 yıl önce yazıldı.
Triceps
  
Skullcrusher                            12-10-8
Ez Barbell French Press     12-10-8
Reverse Grip Pushdown     3x12

Biceps 
Ez barbell curl                                     12-12-10
Alternating ıncline dumbbell curl   12-12-10 
DumbellCurl 4 x 15-12-12-10
HammerCurl 4×12 (2 set ayakta-2 set oturarak)


SIRT 
Standard barbell deadlift              12-10-10-8  
Wide Grip Front Lat Pulldown      12-12-10  
T-Bar Row                                          12-10-8  
Reverse Grip Lat Pulldown           3x12    


Göğüs
Barbell Bench Press                12-10-8-6 
Incline dumbbell fly                   3x12          
Incline dumbbel chest press 12-10-8-6        
Cable Crossover                        3x12        


Omuz 
Barbell  Overhead Press           12-10-10-8   
Cable Side Lateral Raise          4x12     
T-Bar Row                                        12-10-8     
Reverse Grip Lat Pulldown          3x12     

Bacak
Serbest Squat  12-10-10-8
Romanian Deadlift  12-12-10-10
Leg Extension&Leg curl  3x(10&10) Superset  ( ARA VERMEDEN)
slang
slang
8 puan
Yaklaşık 5 yıl önce yazıldı.
Triceps
  
Skullcrusher                            12-10-8
Ez Barbell French Press     12-10-8
Reverse Grip Pushdown     3x12

Biceps 
Ez barbell curl                                     12-12-10
Alternating ıncline dumbbell curl   12-12-10 
DumbellCurl 4 x 15-12-12-10
HammerCurl 4×12 (2 set ayakta-2 set oturarak)


SIRT 
Standard barbell deadlift              12-10-10-8  
Wide Grip Front Lat Pulldown      12-12-10  
T-Bar Row                                          12-10-8  
Reverse Grip Lat Pulldown           3x12    


Göğüs
Barbell Bench Press                12-10-8-6 
Incline dumbbell fly                   3x12          
Incline dumbbel chest press 12-10-8-6        
Cable Crossover                        3x12        


Omuz 
Barbell  Overhead Press           12-10-10-8   
Cable Side Lateral Raise          4x12     
T-Bar Row                                        12-10-8     
Reverse Grip Lat Pulldown          3x12     

Bacak
Serbest Squat  12-10-10-8
Romanian Deadlift  12-12-10-10
Leg Extension&Leg curl  3x(10&10) Superset  ( ARA VERMEDEN)
admin
admin
614 puan
Yaklaşık 5 yıl önce yazıldı.
Her ikisinide uygulayabilirsin.
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