UPPER-LOWER BAŞLANGIÇ
Upper-LowerBaşlangıç4 gün/hafta
Haftada 4 gün, üst ve alt vücut ayrımıyla çalışan basit program. Compound hareketlere odaklı, başlangıç seviyesi için ideal.
Hedef Kitle: 0-6 ay deneyimli sporcular
|Başlangıç
Program Takvimi
Gün 1 — UpperGöğüs, Sırt, Omuz, Kol
6 hareketHareketSetTekrarDinlenmeKas Grubu
Bench Press38-101dk 30snGöğüs
Bench PressGöğüs
3 set8-101dk 30sn
Barbell Row38-101dk 30snSırt
Barbell RowSırt
3 set8-101dk 30sn
Overhead Press38-101dk 30snOmuz
Overhead PressOmuz
3 set8-101dk 30sn
Lat Pulldown310-121dkSırt
Lat PulldownSırt
3 set10-121dk
Dumbbell Curl210-121dkBiceps
Dumbbell CurlBiceps
2 set10-121dk
Triceps Pushdown210-121dkTriceps
Triceps PushdownTriceps
2 set10-121dk
Gün 2 — LowerQuadriceps, Hamstring, Kalça, Baldır
5 hareketHareketSetTekrarDinlenmeKas Grubu
Squat38-102dkQuadriceps
SquatQuadriceps
3 set8-102dk
Romanian Deadlift38-101dk 30snHamstring
Romanian DeadliftHamstring
3 set8-101dk 30sn
Leg Press310-121dk 30snQuadriceps
Leg PressQuadriceps
3 set10-121dk 30sn
Leg Curl310-121dkHamstring
Leg CurlHamstring
3 set10-121dk
Standing Calf Raise315-201dkBaldır
Standing Calf RaiseBaldır
3 set15-201dk
Gün 3 — UpperGöğüs, Sırt, Omuz, Kol
6 hareketHareketSetTekrarDinlenmeKas Grubu
Dumbbell Bench Press310-121dk 30snGöğüs
Dumbbell Bench PressGöğüs
3 set10-121dk 30sn
Seated Cable Row310-121dk 30snSırt
Seated Cable RowSırt
3 set10-121dk 30sn
Dumbbell Shoulder Press310-121dkOmuz
Dumbbell Shoulder PressOmuz
3 set10-121dk
Lat Pulldown310-121dkSırt
Lat PulldownSırt
3 set10-121dk
Lateral Raise312-151dkYan Omuz
Lateral RaiseYan Omuz
3 set12-151dk
Hammer Curl210-121dkBiceps
Hammer CurlBiceps
2 set10-121dk
Gün 4 — LowerQuadriceps, Hamstring, Kalça, Baldır
5 hareketHareketSetTekrarDinlenmeKas Grubu
Leg Press310-121dk 30snQuadriceps
Leg PressQuadriceps
3 set10-121dk 30sn
Dumbbell Lunge310-121dk 30snQuadriceps
Dumbbell LungeQuadriceps
3 set10-121dk 30sn
Leg Curl310-121dkHamstring
Leg CurlHamstring
3 set10-121dk
Leg Extension310-121dkQuadriceps
Leg ExtensionQuadriceps
3 set10-121dk
Seated Calf Raise315-201dkBaldır
Seated Calf RaiseBaldır
3 set15-201dk
Etiketler
#başlangıç#upper-lower#4 gün#compound