PUSH-PULL-LEGS İLERI
Push-Pull-Legsİleri6 gün/hafta
İleri seviye sporcular için yoğun 6 günlük PPL programı. Drop set, superset ve rest-pause teknikleri içerir. Yüksek volume ve yoğunluk.
Hedef Kitle: 18+ ay deneyimli, ileri seviye sporcular
|İleri
Program Takvimi
Gün 1 — Push (Güç)Göğüs, Omuz, Triceps
7 hareketHareketSetTekrarDinlenmeKas Grubu
Bench Press553dkGöğüs
Bench PressGöğüs
5 set53dk
Ağırlık odaklı, %85+ 1RM
Overhead Press462dk 30snOmuz
Overhead PressOmuz
4 set62dk 30sn
Incline Dumbbell Press48-101dk 30snÜst Göğüs
Incline Dumbbell PressÜst Göğüs
4 set8-101dk 30sn
Son sette drop set uygula
Weighted Dip38-101dk 30snGöğüs
Weighted DipGöğüs
3 set8-101dk 30sn
Cable Lateral Raise412-1545snYan Omuz
Cable Lateral RaiseYan Omuz
4 set12-1545sn
Superset: Face Pull ile
Close Grip Bench Press38-101dk 30snTriceps
Close Grip Bench PressTriceps
3 set8-101dk 30sn
Triceps Pushdown312-1545snTriceps
Triceps PushdownTriceps
3 set12-1545sn
Son sette rest-pause uygula
Gün 2 — Pull (Güç)Sırt, Biceps, Arka Omuz
7 hareketHareketSetTekrarDinlenmeKas Grubu
Deadlift453dkSırt
DeadliftSırt
4 set53dk
Ağırlık odaklı, %85+ 1RM
Weighted Pull-up46-82dkSırt
Weighted Pull-upSırt
4 set6-82dk
Barbell Row46-82dkSırt
Barbell RowSırt
4 set6-82dk
Chest Supported Row310-121dkSırt
Chest Supported RowSırt
3 set10-121dk
Son sette drop set
Face Pull415-2045snArka Omuz
Face PullArka Omuz
4 set15-2045sn
Barbell Curl38-101dkBiceps
Barbell CurlBiceps
3 set8-101dk
Incline Dumbbell Curl310-1245snBiceps
Incline Dumbbell CurlBiceps
3 set10-1245sn
Son sette drop set
Gün 3 — Legs (Güç)Quadriceps, Hamstring, Kalça
6 hareketHareketSetTekrarDinlenmeKas Grubu
Back Squat553dkQuadriceps
Back SquatQuadriceps
5 set53dk
Ağırlık odaklı, %85+ 1RM
Romanian Deadlift46-82dkHamstring
Romanian DeadliftHamstring
4 set6-82dk
Hack Squat48-101dk 30snQuadriceps
Hack SquatQuadriceps
4 set8-101dk 30sn
Leg Curl410-121dkHamstring
Leg CurlHamstring
4 set10-121dk
Son sette drop set
Bulgarian Split Squat310-121dk 30snQuadriceps
Bulgarian Split SquatQuadriceps
3 set10-121dk 30sn
Standing Calf Raise510-1545snBaldır
Standing Calf RaiseBaldır
5 set10-1545sn
Gün 4 — Push (Hypertrofi)Göğüs, Omuz, Triceps
7 hareketHareketSetTekrarDinlenmeKas Grubu
Incline Barbell Press48-101dk 30snÜst Göğüs
Incline Barbell PressÜst Göğüs
4 set8-101dk 30sn
Dumbbell Bench Press410-121dk 30snGöğüs
Dumbbell Bench PressGöğüs
4 set10-121dk 30sn
Cable Fly312-151dkGöğüs
Cable FlyGöğüs
3 set12-151dk
Superset: Push-up ile failure'a kadar
Arnold Press410-121dkOmuz
Arnold PressOmuz
4 set10-121dk
Lateral Raise415-2045snYan Omuz
Lateral RaiseYan Omuz
4 set15-2045sn
Myo-reps: 15+5+5+5
Skull Crusher310-121dkTriceps
Skull CrusherTriceps
3 set10-121dk
Overhead Cable Extension312-1545snTriceps
Overhead Cable ExtensionTriceps
3 set12-1545sn
Gün 5 — Pull (Hypertrofi)Sırt, Biceps, Arka Omuz
7 hareketHareketSetTekrarDinlenmeKas Grubu
Lat Pulldown410-121dk 30snSırt
Lat PulldownSırt
4 set10-121dk 30sn
Geniş tutuş, tam germe
Seated Cable Row410-121dk 30snSırt
Seated Cable RowSırt
4 set10-121dk 30sn
Dumbbell Pullover312-151dkSırt
Dumbbell PulloverSırt
3 set12-151dk
Reverse Pec Deck412-1545snArka Omuz
Reverse Pec DeckArka Omuz
4 set12-1545sn
Preacher Curl310-121dkBiceps
Preacher CurlBiceps
3 set10-121dk
Spider Curl312-1545snBiceps
Spider CurlBiceps
3 set12-1545sn
Son sette drop set
Hammer Curl310-1245snBiceps
Hammer CurlBiceps
3 set10-1245sn
Gün 6 — Legs (Hypertrofi)Quadriceps, Hamstring, Kalça
7 hareketHareketSetTekrarDinlenmeKas Grubu
Front Squat48-102dkQuadriceps
Front SquatQuadriceps
4 set8-102dk
Leg Press412-151dk 30snQuadriceps
Leg PressQuadriceps
4 set12-151dk 30sn
Son sette drop set: 3 kademe düş
Leg Extension412-151dkQuadriceps
Leg ExtensionQuadriceps
4 set12-151dk
Kasılma noktasında 2 sn tut
Stiff Leg Deadlift410-121dk 30snHamstring
Stiff Leg DeadliftHamstring
4 set10-121dk 30sn
Leg Curl312-151dkHamstring
Leg CurlHamstring
3 set12-151dk
Hip Thrust410-121dk 30snKalça
Hip ThrustKalça
4 set10-121dk 30sn
Seated Calf Raise415-2045snBaldır
Seated Calf RaiseBaldır
4 set15-2045sn
Etiketler
#ileri#ppl#6 gün#drop set#superset#yoğun