Antrenman Programlari » Hacim Programı

Antrenman Programlari » Hacim Programı By: [B][R][N] Date: October 06, 2009, 03:43:25 PM
1.Gün
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Bench press-12-10-8-6

Incline bench press 12-10-8-6

Dumbell flying-3X8

Pullower-3X8

Decline Press-3X8
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Dips-12-10-8-6

Barbell Triceps-3X8
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2.Gün
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Leg press-12-10-8-6

Leg extension-12-10-8-6

Leg curl-12-10-8-6

Dead lifts-3X8

Calf-4X15
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Barbell biceps-12-10-8-6

Barfiks biceps-3 X-Max
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3.Gün
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Dips-4 X Max

Scholder press-12-10-8-6

Tropez-3X8
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Barfiks-4 X Max

Pull down-12-10-8-6
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4.Gün
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Dips-4 X Max

Barbel Triceps-12-10-8-6

One arm dumbell triceps-3X8

Push down-3X8
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Bench press-12-10-8-6

Dumbell bench incline-3X8
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5.Gün
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Barbel biceps-12-10-8-6

Dumbel bicesp-3X8

Scoott curl-3X8

Konsantrasyon curl-3X8
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Leg curl-12-10-8-6

Leg extension-12-10-8-6
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6.Gün
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Barfiks-4XMax

Pulldown-12-10-8-6

Lat Rowing-3X8

Darbell rowing-3X8

Dumbell rowing-3X8
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Dips-4XMax

Tropez-3X8

Ynt: Antrenman Programlari » Hacim Programı By: oytun Date: June 30, 2010, 03:18:40 AM
bu programlardaki dinlenme günleri nasıl olucak onuda yazarmısın

Ynt: Antrenman Programlari » Hacim Programı By: omergsfb Date: March 18, 2012, 07:06:21 PM
bakalım