BRO SPLIT KLASIK
Bro SplitOrta5 gün/hafta
Her gün bir kas grubuna odaklanan klasik 5 günlük bro split. Her kas grubuna yüksek volume ve tam dinlenme süresi sağlar.
Hedef Kitle: 6+ ay deneyimli, her kas grubuna detaylı çalışmak isteyenler
|Orta
Program Takvimi
Gün 1 — GöğüsGöğüs
6 hareketHareketSetTekrarDinlenmeKas Grubu
Bench Press46-82dkGöğüs
Bench PressGöğüs
4 set6-82dk
Incline Dumbbell Press48-101dk 30snÜst Göğüs
Incline Dumbbell PressÜst Göğüs
4 set8-101dk 30sn
Decline Bench Press38-101dk 30snAlt Göğüs
Decline Bench PressAlt Göğüs
3 set8-101dk 30sn
Cable Fly312-151dkGöğüs
Cable FlyGöğüs
3 set12-151dk
Pec Deck312-151dkGöğüs
Pec DeckGöğüs
3 set12-151dk
Kasılma noktasında sık
Push-up2Failure1dkGöğüs
Push-upGöğüs
2 setFailure1dk
Bitirme seti, maksimum tekrar
Gün 2 — SırtSırt
6 hareketHareketSetTekrarDinlenmeKas Grubu
Deadlift46-82dk 30snSırt
DeadliftSırt
4 set6-82dk 30sn
Lat Pulldown48-101dk 30snSırt
Lat PulldownSırt
4 set8-101dk 30sn
Barbell Row48-101dk 30snSırt
Barbell RowSırt
4 set8-101dk 30sn
Seated Cable Row310-121dkSırt
Seated Cable RowSırt
3 set10-121dk
Dumbbell Pullover312-151dkSırt
Dumbbell PulloverSırt
3 set12-151dk
Hyperextension312-151dkAlt Sırt
HyperextensionAlt Sırt
3 set12-151dk
Gün 3 — OmuzOmuz
6 hareketHareketSetTekrarDinlenmeKas Grubu
Overhead Press46-82dkÖn Omuz
Overhead PressÖn Omuz
4 set6-82dk
Dumbbell Shoulder Press38-101dk 30snOmuz
Dumbbell Shoulder PressOmuz
3 set8-101dk 30sn
Lateral Raise412-151dkYan Omuz
Lateral RaiseYan Omuz
4 set12-151dk
Face Pull415-201dkArka Omuz
Face PullArka Omuz
4 set15-201dk
Reverse Pec Deck312-151dkArka Omuz
Reverse Pec DeckArka Omuz
3 set12-151dk
Dumbbell Shrug310-121dkTrapez
Dumbbell ShrugTrapez
3 set10-121dk
Gün 4 — KolBiceps, Triceps, Ön Kol
7 hareketHareketSetTekrarDinlenmeKas Grubu
Barbell Curl48-101dkBiceps
Barbell CurlBiceps
4 set8-101dk
Close Grip Bench Press48-101dk 30snTriceps
Close Grip Bench PressTriceps
4 set8-101dk 30sn
Incline Dumbbell Curl310-121dkBiceps
Incline Dumbbell CurlBiceps
3 set10-121dk
Skull Crusher310-121dkTriceps
Skull CrusherTriceps
3 set10-121dk
Hammer Curl310-121dkBiceps
Hammer CurlBiceps
3 set10-121dk
Triceps Pushdown310-121dkTriceps
Triceps PushdownTriceps
3 set10-121dk
Wrist Curl215-2045snÖn Kol
Wrist CurlÖn Kol
2 set15-2045sn
Gün 5 — BacakQuadriceps, Hamstring, Kalça, Baldır
6 hareketHareketSetTekrarDinlenmeKas Grubu
Squat46-82dk 30snQuadriceps
SquatQuadriceps
4 set6-82dk 30sn
Romanian Deadlift48-102dkHamstring
Romanian DeadliftHamstring
4 set8-102dk
Leg Press310-121dk 30snQuadriceps
Leg PressQuadriceps
3 set10-121dk 30sn
Leg Extension312-151dkQuadriceps
Leg ExtensionQuadriceps
3 set12-151dk
Leg Curl312-151dkHamstring
Leg CurlHamstring
3 set12-151dk
Standing Calf Raise412-151dkBaldır
Standing Calf RaiseBaldır
4 set12-151dk
Etiketler
#orta#bro-split#5 gün#klasik#volume