Pazartesi: Chest(Göğüs)/Biceps(Ön Kol)
Incline Dumbbell Press – 4 sets x 8-10 reps
Flat Barbell Bench Press – 3 sets x 8-10 reps
Incline Dumbbell Flye – 3 sets x 8-10 reps
Wide-Grip Dips – 3 sets x to failure (Bitene kadar)
Barbell Curls – 3 sets x 8-10 reps
Preacher Curls – 3 sets x 8-10 reps (Drop sets (son Set bıraktığın gibi Ağırlığı Düşürüp 8-10 Tekrar daha at): perform 8-10 reps, then cut the weight in half and perform another 8)
İnceleme: Bu oldukça standart yüksek hacimli göğüs egzersiz. biceps gelince, muhtemelen size zarar olacak değil ama, açılan setlerinin kullanımını destekleyen hiçbir araştırma yoktur. tam biceps gelişimi için, bir supinasyona dambıl kıvırmak her zaman dahil edilmelidir.
Salı: Legs(Bacak)/Calves(Kalf)
Barbell Squats – 4 sets x 8-10 reps
Dumbbell Lunges – 3 sets x 8-10 reps
Leg Press – 3 sets x 8-10 reps
Leg Extensions – 3 sets x to failure
Leg Curls – 3 sets x 8-10 reps
Calves – Train on instinct by performing a few sets on a few different machines.
Review: A standard leg routine, though a structure calf training plan would probably be wise.
Çarşamba: Back (SIRT)
Lat Pulldowns – 3 sets x 8-10 reps
Deadlifts – 4 sets x 8-10 reps
Bent Over Barbell Rows – 3 sets x 8-10 reps
One Arm Dumbbell Rows – 3 sets x 8-10 reps
Hyperextensions – 3 sets x 8-10 reps
Review: If you are already doing deadlifts to strengthen your lower back then hyperextensions are probably not necessary.
Perşembe: Shoulders (Omuz) /Triceps (Arka Kol)
Overhead Dumbbell Press – 4 sets x 8-10 reps
Upright Rows supersetted w/ Lateral Raises – 3 sets x 8-10 reps
Front Raises – 3 sets x 8-10 reps
Lying Rear Delt Side Raises – 3 sets x 8-10 reps
Close-Grip Bench Press – 3 sets x 8-10 reps
Cable Pushdowns – 4 sets x 8-10 reps
Skullcrushers- 3 sets x 8-10 reps
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