ORTA SEVİYE VÜCUT GELİŞTİRME PROGRAM ÖNERİSİ

PAZARTESİ: GÖĞÜS - BACAK - TRICEPS


Incline barbell Press : 4 set 15-12-10-8


Bench Press: 4 set 15-12-10-8


Dumbbell Bench Press: 4 set 15-12-10-8


Incline Dumbbell Fly: 4 set 15-12-10-8


Squat: 3 set 8-8-8


Leg Extension: 3 set 12-12-12


Calf Raise: 3 set 15-15-15


Triceps Push Down: 4 set 15-12-10-8


French Press: 4 sets 12-12-12-12


Dumbbell Kickbacks 3 set 12-12-12



ÇARŞAMBA: SIRT - BACAK - ÖN KOL

Lat Pull Down: 4 set 15-12-10-8


Bent Over Rows: 4 set 15-12-10-8


Seated Cable Rows: 4 set 15-12-10-8


Straight Arm Rope Pull Down: 4 set 15-12-10-8


Squat: 3 set 8-8-8


Leg Extension: 3 set 12-12-12


Calf Raise: 3 set 15-15-15


Preacher Curl: 4 set  10-8-6-4


Concentration Curl: 4 set 12-10-8-6


Barbell Curl: 4 set 12-12-10-10


Hammer Curl: 4 set 10-8-6-6



CUMA: OMUZ-BACAK-KOL

Military Press/ Shoulder Press/ Arnold Press: 4 set 12-10-8-6


Dumbbell Side Laterall: 3 set 8-6-4


Dumbbell Front Raise: 3 set 12-12-12


Squat: 3 set 8-8-8


Leg Extension: 3 set 12-12-12


Calf Raise: 3 set 15-15-15

Triceps Push Down: 3 sets 15-12-10

Lying Triceps Extension: 3 set 10-10-10

Preacher Curl: 3 set 8-8-8

Alternative Curl: 3 set 10-10-10