PUSH-PULL-LEGS 2X
Push-Pull-LegsOrta6 gün/hafta
Haftada 2 kez her kas grubunu çalıştıran 6 günlük PPL programı. Progressive overload prensibine dayalı, compound ve isolation hareketlerin dengeli kombinasyonu.
Hedef Kitle: 6-18 ay deneyimli sporcular
|Orta
Program Takvimi
Gün 1 — Push (Ağır)Göğüs, Omuz, Triceps
6 hareketHareketSetTekrarDinlenmeKas Grubu
Bench Press46-82dkGöğüs
Bench PressGöğüs
4 set6-82dk
Her hafta ağırlık artırmaya çalış
Overhead Press46-82dkOmuz
Overhead PressOmuz
4 set6-82dk
Incline Dumbbell Press38-101dk 30snÜst Göğüs
Incline Dumbbell PressÜst Göğüs
3 set8-101dk 30sn
Dumbbell Lateral Raise412-151dkYan Omuz
Dumbbell Lateral RaiseYan Omuz
4 set12-151dk
Triceps Dip38-121dk 30snTriceps
Triceps DipTriceps
3 set8-121dk 30sn
Triceps Pushdown310-121dkTriceps
Triceps PushdownTriceps
3 set10-121dk
Gün 2 — Pull (Ağır)Sırt, Biceps, Arka Omuz
6 hareketHareketSetTekrarDinlenmeKas Grubu
Barbell Row46-82dkSırt
Barbell RowSırt
4 set6-82dk
Sırtı düz tut, göbek hizasına çek
Weighted Pull-up46-82dkSırt
Weighted Pull-upSırt
4 set6-82dk
Seated Cable Row38-101dk 30snSırt
Seated Cable RowSırt
3 set8-101dk 30sn
Face Pull415-201dkArka Omuz
Face PullArka Omuz
4 set15-201dk
Barbell Curl38-101dkBiceps
Barbell CurlBiceps
3 set8-101dk
Incline Dumbbell Curl310-121dkBiceps
Incline Dumbbell CurlBiceps
3 set10-121dk
Gün 3 — Legs (Ağır)Quadriceps, Hamstring, Kalça
7 hareketHareketSetTekrarDinlenmeKas Grubu
Squat46-82dk 30snQuadriceps
SquatQuadriceps
4 set6-82dk 30sn
Progressive overload odaklı
Romanian Deadlift48-102dkHamstring
Romanian DeadliftHamstring
4 set8-102dk
Leg Press310-121dk 30snQuadriceps
Leg PressQuadriceps
3 set10-121dk 30sn
Leg Curl310-121dkHamstring
Leg CurlHamstring
3 set10-121dk
Walking Lunge3121dk 30snQuadriceps
Walking LungeQuadriceps
3 set121dk 30sn
Standing Calf Raise412-151dkBaldır
Standing Calf RaiseBaldır
4 set12-151dk
Seated Calf Raise315-201dkBaldır
Seated Calf RaiseBaldır
3 set15-201dk
Gün 4 — Push (Hafif)Göğüs, Omuz, Triceps
6 hareketHareketSetTekrarDinlenmeKas Grubu
Dumbbell Bench Press310-121dk 30snGöğüs
Dumbbell Bench PressGöğüs
3 set10-121dk 30sn
Machine Shoulder Press310-121dkOmuz
Machine Shoulder PressOmuz
3 set10-121dk
Cable Fly312-151dkGöğüs
Cable FlyGöğüs
3 set12-151dk
Kasılma noktasında 1 sn tut
Cable Lateral Raise312-151dkYan Omuz
Cable Lateral RaiseYan Omuz
3 set12-151dk
Overhead Triceps Extension310-121dkTriceps
Overhead Triceps ExtensionTriceps
3 set10-121dk
Triceps Kickback312-151dkTriceps
Triceps KickbackTriceps
3 set12-151dk
Gün 5 — Pull (Hafif)Sırt, Biceps, Arka Omuz
6 hareketHareketSetTekrarDinlenmeKas Grubu
Lat Pulldown310-121dk 30snSırt
Lat PulldownSırt
3 set10-121dk 30sn
Dumbbell Row310-121dkSırt
Dumbbell RowSırt
3 set10-121dk
Cable Pullover312-151dkSırt
Cable PulloverSırt
3 set12-151dk
Reverse Pec Deck312-151dkArka Omuz
Reverse Pec DeckArka Omuz
3 set12-151dk
Hammer Curl310-121dkBiceps
Hammer CurlBiceps
3 set10-121dk
Cable Curl312-151dkBiceps
Cable CurlBiceps
3 set12-151dk
Gün 6 — Legs (Hafif)Quadriceps, Hamstring, Kalça
6 hareketHareketSetTekrarDinlenmeKas Grubu
Front Squat310-121dk 30snQuadriceps
Front SquatQuadriceps
3 set10-121dk 30sn
Leg Press312-151dk 30snQuadriceps
Leg PressQuadriceps
3 set12-151dk 30sn
Leg Curl312-151dkHamstring
Leg CurlHamstring
3 set12-151dk
Leg Extension312-151dkQuadriceps
Leg ExtensionQuadriceps
3 set12-151dk
Hip Thrust310-121dk 30snKalça
Hip ThrustKalça
3 set10-121dk 30sn
Standing Calf Raise415-201dkBaldır
Standing Calf RaiseBaldır
4 set15-201dk
Etiketler
#orta#ppl#6 gün#progressive overload