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  • Bora

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    The Champ
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    The document outlines a weekly workout program that includes exercises for different muscle groups split across days of the week. Monday's workout focuses on chest, shoulders, and triceps exercises like bench press, dumbbell flyes, and tricep extensions. Tuesday includes back and bicep exercises such as pull-ups, rows, and curls. Leg exercises like squats and leg press are on Friday, with shoulders and triceps again on Saturday. The full-body workout on Sunday incorporates exercises for all major muscle groups. Each exercise lists sets, repetitions, and perceived exertion on a scale.

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    The document outlines a weekly workout program that includes exercises for different muscle groups split across days of the week. Monday's workout focuses on chest, shoulders, and triceps exercises like bench press, dumbbell flyes, and tricep extensions. Tuesday includes back and bicep exercises such as pull-ups, rows, and curls. Leg exercises like squats and leg press are on Friday, with shoulders and triceps again on Saturday. The full-body workout on Sunday incorporates exercises for all major muscle groups. Each exercise lists sets, repetitions, and perceived exertion on a scale.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    26 views18 pages

    Bora

    Uploaded by

    The Champ
    The document outlines a weekly workout program that includes exercises for different muscle groups split across days of the week. Monday's workout focuses on chest, shoulders, and triceps exercises like bench press, dumbbell flyes, and tricep extensions. Tuesday includes back and bicep exercises such as pull-ups, rows, and curls. Leg exercises like squats and leg press are on Friday, with shoulders and triceps again on Saturday. The full-body workout on Sunday incorporates exercises for all major muscle groups. Each exercise lists sets, repetitions, and perceived exertion on a scale.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 18

    CARSAMBA

    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set


    Pause Bench Press 50 4x6--8
    Dumbble Fly 3x12--15
    Weighted Dips 3x8--10
    DB Chest Press 3x12--15
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder 3x10--12
    Rope Ext 3x12--15
    DB rolling triceps 3x12--15
    PERSEMBE
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    W- ChinUP 3x6--8
    P Conv DL %55-65 5x5
    Chest Sup Row 3x12--15
    V- Latt Pulldown 3x10--12
    D-Row 3x12--15
    Seated-Row 3x12--15
    Scott Curl(Sehpada) 4x8--10
    Alternate+Hammer curl 3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    CUMA
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Pause Squat 55 4x6--8
    Leg Press 3x8--10
    RDL 60 3x8--10
    BSq 3x10--12
    Calves 4x12--15
    ABS 3x
    CUMARTESİ
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Inc DB Press 4x8--10
    Inc DB Fly 3x12--15
    OHP 4x6--8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder 3x10--12
    Rope Ext 3x12--15
    DB rolling triceps 3x12--15
    PAZAR
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Deadlift 90 4--6
    Legs Press 8--10
    Dumbell RDL + Leg Ext 12--15
    5dk Rest
    Chest Sup Row 3x12--15
    V- Latt Pulldown 3x10--12
    D-Row 3x12--15
    Seated-Row 3x12--15
    Scott Curl(Sehpada) 4x8--10
    Alternate+Hammer curl 3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    Dinlenme Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set
    <90 2 Pause Benc 50 4x6--8
    <45!! 3 Dumbble Fly 3x12--15
    <60!! 2--3 Weighted Dips 3x8--10
    <60!! 2 DB Chest Press 3x12--15
    Lateral Raises
    <60!! 4x15--20
    Rear Delt Fly
    <60!! 2 Seated DB Shoulder 3x10--12
    <60!! Rope Ext 3x12--15
    <60!! DB rolling triceps 3x12--15

    W
    Dinlenme Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set
    <90 W- ChinUP 3x6--8
    <60 P Conv DL %55-65 5x5
    <60!! 3 Chest Sup Row 3x12--15
    <90 3 V- Latt Pulldown 3x10--12

    E
    <60!! 3 D-Row 3x12--15
    <60!! 3 Seated-Row 3x12--15
    <60!! 3 Scott Curl(Sehpada) 4x8--10
    <60!! Alternate+Hammer cu3x12
    <45!! Rope Hammer Curl 3x12--15

    E
    <45!! Reverse Cable Curl 4x12--15

    Dinlenme Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set


    <90 Pause Squa 55 4x6--8
    <90 Leg Press 3x8--10

    K
    <90 Yavaş! RDL 60 3x8--10
    <90 BSq 3x10--12
    <45 Calves 4x12--15
    <45 ABS 3x

    Dinlenme Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set


    <90 2 Inc DB Press 4x8--10
    <45!! 3 Inc DB Fly 3x12--15
    <90 2 OHP 4x6--8
    Lateral Raises

    2
    <60!! 4x15--20
    Rear Delt Fly
    <60!! Seated DB Shoulder 3x10--12
    <60!! Rope Ext 3x12--15
    <60!! DB rolling triceps 3x12--15

    Dinlenme Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set


    <90 Deadlift 90 4--6
    <90!! Legs Press 8--10
    <60!! Dumbell RDL + Leg Ex12--15

    <60!! 3 Chest Sup Row 3x12--15


    <90 3 V- Latt Pulldown 3x10--12
    <60!! 3 D-Row 3x12--15
    <60!! 3 Seated-Row 3x12--15
    <60!! 3 Scott Curl(Sehpada) 4x8--10
    <60!! Alternate+Hammer cu3x12
    <45!! Rope Hammer Curl 3x12--15
    <45!! Reverse Cable Curl 4x12--15
    CARSAMBA
    2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    <90 2
    <45!! 3
    <60!! 2--3
    <60!! 2
    <60!!

    <60!! 2
    <60!!
    <60!!
    PERSEMBE

    W
    2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    <90
    <60
    <60!! 3
    <90 3

    E
    <60!! 3
    <60!! 3
    <60!! 3
    <60!!
    <45!!

    E
    <45!!
    CUMA
    2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    <90
    <90

    K
    <90 Yavaş!
    <90
    <45
    <45
    CUMARTESİ
    2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    <90 2
    <45!! 3
    <90 2

    3
    <60!!

    <60!!
    <60!!
    <60!!
    PAZAR
    2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    <90
    <90!!
    <60!!
    5dk Rest
    <60!! 3
    <90 3
    <60!! 3
    <60!! 3
    <60!! 3
    <60!!
    <45!!
    <45!!
    CARSAMBA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi
    Pause Benc 50 4x6--8 <90
    Dumbble Fly 3x12--15 <45!!
    Weighted Dips 3x8--10 <60!!
    DB Chest Press 3x12--15 <60!!
    Lateral Raises
    4x15--20 <60!!
    Rear Delt Fly
    Seated DB Shoulder 3x10--12 <60!!
    Rope Ext 3x12--15 <60!!
    DB rolling triceps 3x12--15 <60!!
    PERSEMBE
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi
    W- ChinUP 3x6--8 <90
    P Conv DL %55-65 5x5 <60
    Chest Sup Row 3x12--15 <60!!
    V- Latt Pulldown 3x10--12 <90
    D-Row 3x12--15 <60!!
    Seated-Row 3x12--15 <60!!
    Scott Curl(Sehpada) 4x8--10 <60!!
    Alternate+Hammer cu3x12 <60!!
    Rope Hammer Curl 3x12--15 <45!!
    Reverse Cable Curl 4x12--15 <45!!
    CUMA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi
    Pause Squa 55 4x6--8 <90
    Leg Press 3x8--10 <90
    RDL 60 3x8--10 <90
    BSq 3x10--12 <90
    Calves 4x12--15 <45
    ABS 3x <45
    CUMARTESİ
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi
    Inc DB Press 4x8--10 <90
    Inc DB Fly 3x12--15 <45!!
    OHP 4x6--8 <90
    Lateral Raises
    4x15--20 <60!!
    Rear Delt Fly
    Seated DB Shoulder 3x10--12 <60!!
    Rope Ext 3x12--15 <60!!
    DB rolling triceps 3x12--15 <60!!
    PAZAR
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi
    Deadlift 90 4--6 <90
    Legs Press 8--10 <90!!
    Dumbell RDL + Leg Ex12--15 <60!!
    5dk Rest
    Chest Sup Row 3x12--15 <60!!
    V- Latt Pulldown 3x10--12 <90
    D-Row 3x12--15 <60!!
    Seated-Row 3x12--15 <60!!
    Scott Curl(Sehpada) 4x8--10 <60!!
    Alternate+Hammer cu3x12 <60!!
    Rope Hammer Curl 3x12--15 <45!!
    Reverse Cable Curl 4x12--15 <45!!
    CARSAMBA
    Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set 2.Set 3.Set
    2 Pause Benc 50 4x6--8
    3 Dumbble Fly 3x12--15
    2--3 Weighted Dips 3x8--10
    2 DB Chest Press 3x12--15
    Lateral Raises
    4x15--20
    Rear Delt Fly
    2 Seated DB Shoulder 3x10--12
    Rope Ext 3x12--15
    DB rolling triceps 3x12--15
    PERSEMBE

    W
    Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set 2.Set 3.Set
    W- ChinUP 3x6--8
    P Conv DL %55-65 5x5
    3 Chest Sup Row 3x12--15
    3 V- Latt Pulldown 3x10--12

    E
    3 D-Row 3x12--15
    3 Seated-Row 3x12--15
    3 Scott Curl(Sehpada) 4x8--10
    Alternate+Hammer cu3x12
    Rope Hammer Curl 3x12--15

    E
    Reverse Cable Curl 4x12--15
    CUMA
    Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set 2.Set 3.Set
    Pause Squa 55 4x6--8
    Leg Press 3x8--10

    K
    Yavaş! RDL 60 3x8--10
    BSq 3x10--12
    Calves 4x12--15
    ABS 3x
    CUMARTESİ
    Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set 2.Set 3.Set
    2 Inc DB Press 4x8--10
    3 Inc DB Fly 3x12--15
    2 OHP 4x6--8
    Lateral Raises

    4
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder 3x10--12
    Rope Ext 3x12--15
    DB rolling triceps 3x12--15
    PAZAR
    Zorlanma Seviyesi Not Hareket Kilo SetxTekrar1.Set 2.Set 3.Set
    Deadlift 90 4--6
    Legs Press 8--10
    Dumbell RDL + Leg Ex12--15
    5dk Rest
    3 Chest Sup Row 3x12--15
    3 V- Latt Pulldown 3x10--12
    3 D-Row 3x12--15
    3 Seated-Row 3x12--15
    3 Scott Curl(Sehpada) 4x8--10
    Alternate+Hammer cu3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    CARSAMBA
    4.set 5.set Dinlenme Zorlanma Seviyesi Not Hareket Kilo
    <90 2 Pause Benc 50
    <45!! 3 Dumbble Fly
    <60!! 2--3 Weighted Dips
    <60!! 2 DB Chest Press
    Lateral Raises
    <60!!
    Rear Delt Fly
    <60!! 2 Seated DB Shoulder
    <60!! Rope Ext
    <60!! DB rolling triceps
    PERSEMBE

    W
    4.set 5.set Dinlenme Zorlanma Seviyesi Not Hareket Kilo
    <90 W- ChinUP
    <60 P Conv DL %55-65
    <60!! 3 Chest Sup Row
    <90 3 V- Latt Pulldown

    E
    <60!! 3 D-Row
    <60!! 3 Seated-Row
    <60!! 3 Scott Curl(Sehpada)
    <60!! Alternate+Hammer cu
    <45!! Rope Hammer Curl

    E
    <45!! Reverse Cable Curl
    CUMA
    4.set 5.set Dinlenme Zorlanma Seviyesi Not Hareket Kilo
    <90 Pause Squa 55
    <90 Leg Press

    K
    <90 Yavaş! RDL 60
    <90 BSq
    <45 Calves
    <45 ABS
    CUMARTESİ
    4.set 5.set Dinlenme Zorlanma Seviyesi Not Hareket Kilo
    <90 2 Inc DB Press
    <45!! 3 Inc DB Fly
    <90 2 OHP
    Lateral Raises

    5
    <60!!
    Rear Delt Fly
    <60!! Seated DB Shoulder
    <60!! Rope Ext
    <60!! DB rolling triceps
    PAZAR
    4.set 5.set Dinlenme Zorlanma Seviyesi Not Hareket Kilo
    <90 Deadlift 90
    <90!! Legs Press
    <60!! Dumbell RDL + Leg Ex
    5dk Rest
    <60!! 3 Chest Sup Row
    <90 3 V- Latt Pulldown
    <60!! 3 D-Row
    <60!! 3 Seated-Row
    <60!! 3 Scott Curl(Sehpada)
    <60!! Alternate+Hammer cu
    <45!! Rope Hammer Curl
    <45!! Reverse Cable Curl
    CARSAMBA
    SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    4x6--8 <90 2
    3x12--15 <45!! 3
    3x8--10 <60!! 2--3
    3x12--15 <60!! 2
    4x15--20 <60!!

    3x10--12 <60!! 2
    3x12--15 <60!!
    3x12--15 <60!!
    PERSEMBE
    SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    3x6--8 <90
    5x5 <60
    3x12--15 <60!! 3
    3x10--12 <90 3
    3x12--15 <60!! 3
    3x12--15 <60!! 3
    4x8--10 <60!! 3
    3x12 <60!!
    3x12--15 <45!!
    4x12--15 <45!!
    CUMA
    SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    4x6--8 <90
    3x8--10 <90
    3x8--10 <90 Yavaş!
    3x10--12 <90
    4x12--15 <45
    3x <45
    CUMARTESİ
    SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    4x8--10 <90 2
    3x12--15 <45!! 3
    4x6--8 <90 2
    4x15--20 <60!!

    3x10--12 <60!!
    3x12--15 <60!!
    3x12--15 <60!!
    PAZAR
    SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme Zorlanma Seviyesi Not
    4--6 <90
    8--10 <90!!
    12--15 <60!!
    5dk Rest
    3x12--15 <60!! 3
    3x10--12 <90 3
    3x12--15 <60!! 3
    3x12--15 <60!! 3
    4x8--10 <60!! 3
    3x12 <60!!
    3x12--15 <45!!
    4x12--15 <45!!
    CARSAMBA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Pause Benc 50 4x6--8
    Dumbble Fly 3x12--15
    Weighted Dips 3x8--10
    DB Chest Press 3x12--15
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder 3x10--12
    Rope Ext 3x12--15
    DB rolling triceps 3x12--15
    PERSEMBE

    W
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    W- ChinUP 3x6--8
    P Conv DL %55-65 5x5
    Chest Sup Row 3x12--15
    V- Latt Pulldown 3x10--12

    E
    D-Row 3x12--15
    Seated-Row 3x12--15
    Scott Curl(Sehpada) 4x8--10
    Alternate+Hammer cu3x12
    Rope Hammer Curl 3x12--15

    E
    Reverse Cable Curl 4x12--15
    CUMA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Pause Squa 55 4x6--8
    Leg Press 3x8--10

    K
    RDL 60 3x8--10
    BSq 3x10--12
    Calves 4x12--15
    ABS 3x
    CUMARTESİ
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Inc DB Press 4x8--10
    Inc DB Fly 3x12--15
    OHP 4x6--8
    Lateral Raises

    6
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder 3x10--12
    Rope Ext 3x12--15
    DB rolling triceps 3x12--15
    PAZAR
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Deadlift 90 4--6
    Legs Press 8--10
    Dumbell RDL + Leg Ex12--15
    5dk Rest
    Chest Sup Row 3x12--15
    V- Latt Pulldown 3x10--12
    D-Row 3x12--15
    Seated-Row 3x12--15
    Scott Curl(Sehpada) 4x8--10
    Alternate+Hammer cu3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    Dinlenme Zorlanma Seviyesi Not
    <90 2
    <45!! 3
    <60!! 2--3
    <60!! 2
    <60!!

    <60!! 2
    <60!!
    <60!!

    Dinlenme Zorlanma Seviyesi Not


    <90
    <60
    <60!! 3
    <90 3
    <60!! 3
    <60!! 3
    <60!! 3
    <60!!
    <45!!
    <45!!

    Dinlenme Zorlanma Seviyesi Not


    <90
    <90
    <90 Yavaş!
    <90
    <45
    <45

    Dinlenme Zorlanma Seviyesi Not


    <90 2
    <45!! 3
    <90 2
    <60!!

    <60!!
    <60!!
    <60!!

    Dinlenme Zorlanma Seviyesi Not


    <90
    <90!!
    <60!!

    <60!! 3
    <90 3
    <60!! 3
    <60!! 3
    <60!! 3
    <60!!
    <45!!
    <45!!

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