KÜTLE İÇİN ANTREMAN ÖRNEĞİ

[Anabolik Shop]

azartesi : Göğüs/Biceps/Kalf



Göğüs

• Flat Bench Presses: 5 Sets x 8 Tekrar

• Incline Dumbbell Presses: 4 Sets x 8 Tekrar

• Flat Dumbbell Flyes: 3 Sets x 8 Tekrar

• Close Grip Bench Presses: 4 Sets x 8 Tekrar



Biceps

• Straight Barbell Curls: 4 Sets x 8 Tekrar

• Close EZ Bar Curls: 4 Sets x 8 Tekrar



Kalf

• Standing Calf Raises: 4 Sets x 12 Tekrar

• Seated Calf Raises: 4 Sets x 12 Tekrar



Salı: Bacak/Karin



Bacak

• Squats: 5 Sets x 8 Tekrar

• Leg Presses: 4 Sets x 8 Tekrar

• Stiff-Legged Deadlifts: 4 Sets x 8 Tekrar

• Leg Extensions: 4 Sets x 8 Tekrar

• Leg Curls: 4 Sets x 8 Tekrar



Karin

• Straight Leg Lifts: 4 Sets x 12 Tekrar

• Bent Knee Leg Lifts: 4 Sets x 12 Tekrar

• Incline Sit-Ups: 4 Sets x 12 Tekrar



Çarşamba: DİNLENME



Perşembe: Sırt/Kalf



Sırt

• Cable Pulldowns: 4 Sets x 8 Tekrar

• Reverse Barbell Rows: 4 Sets x 8 Tekrar

• Dumbbell Rows: 4 Sets x 8 Tekrar

• Barbell Shrugs: 4 Sets x 8 Tekrar

• Rear Shrugs: 3 Sets x 8 Tekrar



Kalf

• Standing Calf Raises: 4 Sets x 12 Tekrar

• Seated Calf Raises: 4 Sets x 12 Tekrar



Cuma : DİNLENME



Cumartesi: Omuz/Triceps/Karin



Omuz

• Rear Military Presses: 5 Sets x 12 Tekrar

• Front Military Presses: 5 Sets x 12 Tekrar

• Bent-Over Laterals: 4 Sets x 12 Tekrar



Triceps

• Nose Breakers: 4 Sets x 8 Tekrar

• Dips: 4 Sets x 8 Tekrar

• Tricep Pushdowns: 4 Sets x 8 Tekrar



Karin

• Straight Leg Lifts: 4 Sets x 12 Tekrar

• Bent Knee Leg Lifts: 4 Sets x 12 Tekrar

• Incline Sit-Ups: 4 Sets x 12 Tekrar



Pazar : DİNLENME