UPPER-LOWER ORTA SEVIYE
Upper-LowerOrta4 gün/hafta
Compound ve isolation hareketleri dengeli birleştiren 4 günlük program. Her kas grubunu haftada 2 kez çalıştırır, progressive overload prensibiyle ilerler.
Hedef Kitle: 6-18 ay deneyimli sporcular
|Orta
Program Takvimi
Gün 1 — Upper (Ağır)Göğüs, Sırt, Omuz, Kol
7 hareketHareketSetTekrarDinlenmeKas Grubu
Bench Press46-82dkGöğüs
Bench PressGöğüs
4 set6-82dk
Haftalık progressive overload
Barbell Row46-82dkSırt
Barbell RowSırt
4 set6-82dk
Overhead Press38-101dk 30snOmuz
Overhead PressOmuz
3 set8-101dk 30sn
Weighted Pull-up36-81dk 30snSırt
Weighted Pull-upSırt
3 set6-81dk 30sn
Lateral Raise312-151dkYan Omuz
Lateral RaiseYan Omuz
3 set12-151dk
Barbell Curl38-101dkBiceps
Barbell CurlBiceps
3 set8-101dk
Skull Crusher38-101dkTriceps
Skull CrusherTriceps
3 set8-101dk
Gün 2 — Lower (Ağır)Quadriceps, Hamstring, Kalça
6 hareketHareketSetTekrarDinlenmeKas Grubu
Squat46-82dk 30snQuadriceps
SquatQuadriceps
4 set6-82dk 30sn
Derinlik önemli, paralelin altına in
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
Bulgarian Split Squat310-121dk 30snQuadriceps
Bulgarian Split SquatQuadriceps
3 set10-121dk 30sn
Standing Calf Raise412-151dkBaldır
Standing Calf RaiseBaldır
4 set12-151dk
Gün 3 — Upper (Hafif)Göğüs, Sırt, Omuz, Kol
7 hareketHareketSetTekrarDinlenmeKas Grubu
Incline Dumbbell Press310-121dk 30snÜst Göğüs
Incline Dumbbell PressÜst Göğüs
3 set10-121dk 30sn
Lat Pulldown310-121dk 30snSırt
Lat PulldownSırt
3 set10-121dk 30sn
Cable Fly312-151dkGöğüs
Cable FlyGöğüs
3 set12-151dk
Dumbbell Row310-121dkSırt
Dumbbell RowSırt
3 set10-121dk
Face Pull315-201dkArka Omuz
Face PullArka Omuz
3 set15-201dk
Hammer Curl310-121dkBiceps
Hammer CurlBiceps
3 set10-121dk
Overhead Triceps Extension310-121dkTriceps
Overhead Triceps ExtensionTriceps
3 set10-121dk
Gün 4 — Lower (Hafif)Quadriceps, Hamstring, Kalça
6 hareketHareketSetTekrarDinlenmeKas Grubu
Front Squat310-121dk 30snQuadriceps
Front SquatQuadriceps
3 set10-121dk 30sn
Hip Thrust310-121dk 30snKalça
Hip ThrustKalça
3 set10-121dk 30sn
Walking Lunge3121dk 30snQuadriceps
Walking LungeQuadriceps
3 set121dk 30sn
Leg Extension312-151dkQuadriceps
Leg ExtensionQuadriceps
3 set12-151dk
Leg Curl312-151dkHamstring
Leg CurlHamstring
3 set12-151dk
Seated Calf Raise415-201dkBaldır
Seated Calf RaiseBaldır
4 set15-201dk
Etiketler
#orta#upper-lower#4 gün#progressive overload