FULL BODY ORTA SEVIYE
Full BodyOrta3 gün/hafta
Compound hareketlere accessory çalışmalar eklenmiş 3 günlük full body programı. Her kas grubu haftada 3 kez uyarılır.
Hedef Kitle: 6-18 ay deneyimli, haftada 3 gün antrenman yapabilenler
|Orta
Program Takvimi
Gün 1 — Full Body ATüm Vücut (Göğüs/Quad Vurgulu)
7 hareketHareketSetTekrarDinlenmeKas Grubu
Squat46-82dk 30snQuadriceps
SquatQuadriceps
4 set6-82dk 30sn
Bench Press46-82dkGöğüs
Bench PressGöğüs
4 set6-82dk
Barbell Row38-101dk 30snSırt
Barbell RowSırt
3 set8-101dk 30sn
Lateral Raise312-151dkYan Omuz
Lateral RaiseYan Omuz
3 set12-151dk
Leg Curl310-121dkHamstring
Leg CurlHamstring
3 set10-121dk
Barbell Curl210-121dkBiceps
Barbell CurlBiceps
2 set10-121dk
Triceps Pushdown210-121dkTriceps
Triceps PushdownTriceps
2 set10-121dk
Gün 2 — Full Body BTüm Vücut (Sırt/Hamstring Vurgulu)
7 hareketHareketSetTekrarDinlenmeKas Grubu
Romanian Deadlift46-82dk 30snHamstring
Romanian DeadliftHamstring
4 set6-82dk 30sn
Overhead Press46-82dkOmuz
Overhead PressOmuz
4 set6-82dk
Weighted Pull-up36-81dk 30snSırt
Weighted Pull-upSırt
3 set6-81dk 30sn
Dumbbell Bench Press310-121dk 30snGöğüs
Dumbbell Bench PressGöğüs
3 set10-121dk 30sn
Leg Extension312-151dkQuadriceps
Leg ExtensionQuadriceps
3 set12-151dk
Face Pull315-201dkArka Omuz
Face PullArka Omuz
3 set15-201dk
Standing Calf Raise312-151dkBaldır
Standing Calf RaiseBaldır
3 set12-151dk
Gün 3 — Full Body CTüm Vücut (Dengeli)
7 hareketHareketSetTekrarDinlenmeKas Grubu
Front Squat38-102dkQuadriceps
Front SquatQuadriceps
3 set8-102dk
Incline Dumbbell Press38-101dk 30snÜst Göğüs
Incline Dumbbell PressÜst Göğüs
3 set8-101dk 30sn
Lat Pulldown310-121dk 30snSırt
Lat PulldownSırt
3 set10-121dk 30sn
Dumbbell Shoulder Press310-121dkOmuz
Dumbbell Shoulder PressOmuz
3 set10-121dk
Leg Curl310-121dkHamstring
Leg CurlHamstring
3 set10-121dk
Hammer Curl210-121dkBiceps
Hammer CurlBiceps
2 set10-121dk
Skull Crusher210-121dkTriceps
Skull CrusherTriceps
2 set10-121dk
Etiketler
#orta#full-body#3 gün#compound#accessory