ANTRENMAN PROGRAMIM

[Deleted member 305497]

SA

GÜN 1 – GÖĞÜS + TRICEPS​

1. Bench Press
   2 ısınma
   1 TOP SET x 6–8 (FAILURE)
   10 sn bekle 2–3 tekrar (rest-pause)
2. Incline Dumbbell Press
   1 x 8–10 (FAILURE)
   drop set (%30 düşür) failure
3. Machine / Cable Fly
   1 x 12–15 (slow tempo, failure)
4. Dips (ağırlıklı mümkünse)
   1 x max (failure)
5. Triceps Pushdown
   1 x 10–12 (failure)
6. Overhead Extension
   1 x 12–15 (failure)

GÜN 2 – SIRT + BICEPS​

1. Deadlift
   2 ısınma
   1 x 4–6 (RPE 9 TAM failure değil)
2. Pull-up / Heavy Pulldown
   1 x 6–10 (failure)
   rest-pause
3. Barbell Row
   1 x 8–10 (failure)
4. Seated Row
   1 x 10–12 (failure, squeeze)
5. Barbell Curl
   1 x 6–8 (failure, cheat OK)
6. Incline Dumbbell Curl
   1 x 10–12 (failure)

GÜN 3 – BACAK​

1. Leg Extension (PRE-EXHAUST)
   1 x 12–15 (failure)
2. Squat
   1 x 6–10 (failure ama form bozulmadan)
   15 sn bekle 2–3 tekrar
3. Romanian Deadlift
   1 x 8–10 (failure)
4. Leg Curl
   1 x 10–15 (failure)
5. Standing Calf Raise
   1 x 15–25 (pauselu failure)

GÜN 4 – OMUZ​

Seated Dumbbell Shoulder Press
1 x 6–10 (failure)

1. Lateral Raise
   1 x 12–15 (failure)
   drop
2. Rear Delt Fly
   1 x 15–20 (failure)
3. Cable Curl
   1 x 12–15 (failure, pump)
4. Rope Triceps Pushdown
   1 x 12–15 (failure)

 

[wannabesalvatore]

grey antrenman programi

 

[Deleted member 277275]

kardiyo yapiyonmu la

 

[Nuvareon]

kanka efsane genetiğin var sen ne yapsan çalışıcak zaten kafaya takma çok
omuzlara odaklan sadece

 

[Deleted member 307488]

 

[Auchelius]

View attachment 4499231

Göthomirian Yarrak Mentality

 

[szolliontaraelis]

brachoradialis nerede kardeşim çalışsana onu da