Science Basedimsi Anterior Posterior Gym Split

[psikozbagimlisi]

Tercihen AP Rest veya APAP Rest.
Anterior günlerinin sonunda 20-30 dakika eğimli yürüyüş kardiyo.
Her hareket öncesi ısınma.
5-8 Tekrar Aralığı 0-1 Rir. Tercihen Son Set Failure.


Anterior:

-Pec Deck 2x
-Elbows Tucked Incline Chest Press veya Low To High Fly 1/2x
-Cable Lateral Raise 2x
-Partial Front Raise 1x (Tercihen)
-Cable Carter Extension 2x
-Cable Overhead Extension 1x
-Weighted Crunch 1x veya Cable Crunch
-Weighted Oblique Crunch 1x (Hyperextension istasyonunda)
-Leg Extension 2x
-Wrist Curl 1x (Tercihen)
-Hip Adductor 2x
-Weighted Neck Curl 2x

Posterior:

-Weighted Neutral Grip Barfiks/ Dar Tutuş Lat Pulldown 2x
-Upperback Row Wide Overhand Grip 1x/2x
-Kelso Shrug 2x
-Preacher Curl 1x (Recline Curl atılmayacaksa 2x)
-Recline Curl 1x
-Hyperextension 1x
-Seated Leg Curl 2x (Veya 1x Seated 1x Lying Leg Curl)
-Calf Raise 1x (Mümkünse ayakta)
-Hip Abductor 1x