BRO SPLIT YÜKSEK VOLUME
Bro Splitİleri5 gün/hafta
Yüksek volume bro split programı. Her kas grubuna 20+ set ile maksimum hypertrofi uyarısı. İleri seviye sporcular ve volume toleransı yüksek olanlar için.
Hedef Kitle: 18+ ay deneyimli, yüksek volume toleransı olan sporcular
|İleri
Program Takvimi
Gün 1 — GöğüsGöğüs
7 hareketHareketSetTekrarDinlenmeKas Grubu
Incline Barbell Press46-82dkÜst Göğüs
Incline Barbell PressÜst Göğüs
4 set6-82dk
Flat Dumbbell Press48-101dk 30snGöğüs
Flat Dumbbell PressGöğüs
4 set8-101dk 30sn
Decline Machine Press310-121dk 30snAlt Göğüs
Decline Machine PressAlt Göğüs
3 set10-121dk 30sn
Cable Fly (Low to High)312-151dkÜst Göğüs
Cable Fly (Low to High)Üst Göğüs
3 set12-151dk
Cable Fly (High to Low)312-151dkAlt Göğüs
Cable Fly (High to Low)Alt Göğüs
3 set12-151dk
Pec Deck315-2045snGöğüs
Pec DeckGöğüs
3 set15-2045sn
Son sette drop set: 3 kademe
Dip2Failure1dkGöğüs
DipGöğüs
2 setFailure1dk
Gün 2 — SırtSırt
7 hareketHareketSetTekrarDinlenmeKas Grubu
Pull-up46-82dkSırt
Pull-upSırt
4 set6-82dk
Barbell Row48-101dk 30snSırt
Barbell RowSırt
4 set8-101dk 30sn
Lat Pulldown (Close Grip)310-121dk 30snSırt
Lat Pulldown (Close Grip)Sırt
3 set10-121dk 30sn
T-Bar Row310-121dk 30snSırt
T-Bar RowSırt
3 set10-121dk 30sn
Seated Cable Row312-151dkSırt
Seated Cable RowSırt
3 set12-151dk
Straight Arm Pulldown312-151dkSırt
Straight Arm PulldownSırt
3 set12-151dk
Dumbbell Shrug410-121dkTrapez
Dumbbell ShrugTrapez
4 set10-121dk
Gün 3 — OmuzOmuz
8 hareketHareketSetTekrarDinlenmeKas Grubu
Overhead Press46-82dkÖn Omuz
Overhead PressÖn Omuz
4 set6-82dk
Arnold Press38-101dk 30snOmuz
Arnold PressOmuz
3 set8-101dk 30sn
Dumbbell Lateral Raise412-1545snYan Omuz
Dumbbell Lateral RaiseYan Omuz
4 set12-1545sn
Son sette myo-reps: 15+5+5+5
Cable Lateral Raise315-2045snYan Omuz
Cable Lateral RaiseYan Omuz
3 set15-2045sn
Face Pull415-201dkArka Omuz
Face PullArka Omuz
4 set15-201dk
Reverse Pec Deck312-151dkArka Omuz
Reverse Pec DeckArka Omuz
3 set12-151dk
Front Raise310-121dkÖn Omuz
Front RaiseÖn Omuz
3 set10-121dk
Barbell Shrug310-121dkTrapez
Barbell ShrugTrapez
3 set10-121dk
Gün 4 — KolBiceps, Triceps
8 hareketHareketSetTekrarDinlenmeKas Grubu
Barbell Curl48-101dkBiceps
Barbell CurlBiceps
4 set8-101dk
Close Grip Bench Press48-101dk 30snTriceps
Close Grip Bench PressTriceps
4 set8-101dk 30sn
Preacher Curl310-121dkBiceps
Preacher CurlBiceps
3 set10-121dk
Skull Crusher310-121dkTriceps
Skull CrusherTriceps
3 set10-121dk
Incline Dumbbell Curl310-121dkBiceps
Incline Dumbbell CurlBiceps
3 set10-121dk
Uzun baş vurgusu
Overhead Triceps Extension310-121dkTriceps
Overhead Triceps ExtensionTriceps
3 set10-121dk
Hammer Curl310-1245snBiceps
Hammer CurlBiceps
3 set10-1245sn
Triceps Kickback312-1545snTriceps
Triceps KickbackTriceps
3 set12-1545sn
Son sette drop set
Gün 5 — BacakQuadriceps, Hamstring, Kalça, Baldır
8 hareketHareketSetTekrarDinlenmeKas Grubu
Back Squat56-82dk 30snQuadriceps
Back SquatQuadriceps
5 set6-82dk 30sn
Romanian Deadlift48-102dkHamstring
Romanian DeadliftHamstring
4 set8-102dk
Hack Squat410-121dk 30snQuadriceps
Hack SquatQuadriceps
4 set10-121dk 30sn
Leg Extension312-151dkQuadriceps
Leg ExtensionQuadriceps
3 set12-151dk
Son sette drop set
Leg Curl410-121dkHamstring
Leg CurlHamstring
4 set10-121dk
Hip Thrust310-121dk 30snKalça
Hip ThrustKalça
3 set10-121dk 30sn
Standing Calf Raise512-1545snBaldır
Standing Calf RaiseBaldır
5 set12-1545sn
Seated Calf Raise315-2045snBaldır
Seated Calf RaiseBaldır
3 set15-2045sn
Etiketler
#ileri#bro-split#5 gün#yüksek volume#drop set