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  • Musa

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    The Champ
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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    60 views17 pages

    Musa

    Uploaded by

    The Champ

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 17

    SALI

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


    Pause Bench Press 40 3x5 5 5 5
    Dumbble Fly 4x12--15
    Weighted Dips 3x6--8
    DB Chest Press 4x12-10-10-8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    CARSAMBA
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Deadlift 60 3x5
    Bulgarian Squat 4x10--12
    Leg Ext + Leg Curl 4x12
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20
    Latt Pulldown(Ağır) 4x12-12-10-10
    Seated-Row 4x12
    Barbell Curl 4x8
    Alternate+Hammer curl 3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    PERSEMBE
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Seated OHP 4x6
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Cable Lateral Raise 3x15
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15

    Alternate+Hammer curl 3x12


    Rope Hammer Curl 3x12--15

    CUMA
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Squat 4x6
    Romanian Deadlift 4x10-10-8-8
    Leg Press(Orta Ağır) 3x10-10-8
    Leg Extension 3x12
    Leg Curl 3x12
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20
    Latt Pulldown(Ağır) 4x12-12-10-10
    Seated-Row 4x12
    One-arm Pulldown 3x10--12
    Barbell Row 4x8-8-6-6
    CUMARTESİ
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Incline Bench Press 3x10-8-8
    Dumbble Fly 4x12--15
    DB Chest Press 4x12-10-10-8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    Dinlenme Not Benchte mutlaka pause yapılacak.
    2-3dk Dumbble flyda iyice esnetip, yukarda tam sıkıştırma
    <45!! Failure Dipste Omuz-Dirsek 90 derece
    <90 Chest Pressde tam tekrar altta gogus esniyecek, yukarda kollar kitli
    <60-90 D-Rowda dirsek gögse yakın sırtı sıkıştır, aşağıda iyice sal.
    Failure Latt Pulldownda orta tutus yap, yukarda sırtını esnet tekrar cek
    <60!!
    Failure Seated Rowda sırtını tam sıkıştır, her tekrar tam sal
    <60!! Scott Curlde tamamen düz yapma kolunu!!
    <60!! Failure Seated OHPde tam tekrar yap, omzuna kadar indir tam kitle.
    <60!! Failure DB shoulder press, asagıda omzuna kadar indir.

    Dinlenme Not Not


    2-3dk
    <90
    <90 Failure

    <60 Failure
    <90
    <60
    <60!! Failure
    <60!! Failure
    <45!! Failure
    <45!! Failure

    Dinlenme Zorlanma Seviyesi Not


    <90
    Failure
    <60!!
    Failure

    Failure
    <60!!
    <60!! Failure
    <60!! Failure

    <60!! Failure
    <45!! Failure

    Dinlenme Zorlanma Seviyesi Not


    <90
    <60!!

    <90 Failure
    <90 Failure

    <60!! Failure
    <90
    <90 Failure
    <60!! Failure
    <90

    Dinlenme Not
    <90
    <45!! Failure
    <60!!
    <60!! Failure
    <60!!
    <60!!
    <60!! Failure
    <60!! Failure
    pılacak.
    a tam sıkıştırma
    erece
    cek, yukarda kollar kitli
    r, aşağıda iyice sal.
    ırtını esnet tekrar cek
    r tekrar tam sal
    ma kolunu!!
    kadar indir tam kitle.
    na kadar indir.
    SALI
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Pause Bench Press 42.5 3x5
    Dumbble Fly 4x12--15
    Weighted Dips 3x6--8
    DB Chest Press 4x12-10-10-8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    CARSAMBA
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Deadlift 3x5
    Bulgarian Squat 4x10--12
    Leg Ext + Leg Curl 4x12
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20
    Latt Pulldown(Ağır) 4x12-12-10-10
    Seated-Row 4x12
    Barbell Curl 4x8--10
    Alternate+Hammer curl 3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    PERSEMBE
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Seated OHP 4x6
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Cable Lateral Raise 3x15
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    Barbell Curl 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
    Squat 4x6
    Romanian Deadlift 4x10-10-8-8
    Leg Press(Orta Ağır) 3x10-10-8
    Leg Extension 3x12
    Leg Curl 3x12
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20
    Latt Pulldown(Ağır) 4x12-12-10-10
    Seated-Row 4x12
    One-arm Pulldown 3x10--12
    Barbell Row 4x8-8-6-6
    CUMARTESİ
    Hareket Kilo SetxTekrar 1.Set 2.Set 3.Set 4.set 5.set
    Incline Bench Press 3x10-8-8
    Dumbble Fly 4x12--15
    DB Chest Press 4x12-10-10-8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    Dinlenme Not
    2-3dk
    <45!! Failure
    <90
    <60-90
    Failure
    <60!!
    Failure
    <60!!
    <60!! Failure
    <60!! Failure

    Dinlenme Not Not


    2-3dk
    <90
    <90 Failure

    <60 Failure
    <90
    <60
    <60!! Failure
    <60!! Failure
    <45!! Failure
    <45!! Failure

    Dinlenme Zorlanma Seviyesi Not


    <90
    Failure
    <60!!
    Failure

    Failure
    <60!!
    <60!! Failure
    <60!! Failure
    <60!! Failure
    <60!! Failure
    <45!! Failure
    <45!! Failure

    Dinlenme Zorlanma Seviyesi Not


    <90
    <60!!

    <90 Failure
    <90 Failure
    <60!! Failure
    <90
    <90 Failure
    <60!! Failure
    <90

    Dinlenme Not
    <90
    <45!! Failure
    <60!!
    <60!! Failure
    <60!!
    <60!!
    <60!! Failure
    <60!! Failure
    SALI
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme
    Pause Bench Press 3x5 2-3dk
    Dumbble Fly 4x12--15 <45!!
    Weighted Dips 3x6--8 <90
    DB Chest Press 4x12-10-10-8 <60-90
    Lateral Raises
    4x15--20 <60!!
    Rear Delt Fly
    Skull Crusher 4x12-10-10-8 <60!!
    Triceps Extension 3x12 <60!!
    DB Rolling Triceps 3x15 <60!!
    CARSAMBA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme
    Deadlift 3x5 2-3dk
    Bulgarian Squat 4x10--12 <90
    Leg Ext + Leg Curl 4x12 <90
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20 <60
    Latt Pulldown(Ağır) 4x12-12-10-10 <90
    Seated-Row 4x12 <60
    Barbell Curl 4x8--10 <60!!
    Alternate+Hammer curl 3x12 <60!!
    Rope Hammer Curl 3x12--15 <45!!
    Reverse Cable Curl 4x12--15 <45!!
    PERSEMBE
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme
    Seated OHP 4x6 <90
    Lateral Raises
    4x15--20 <60!!
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Cable Lateral Raise 3x15
    Skull Crusher 4x12-10-10-8 <60!!
    Triceps Extension 3x12 <60!!
    DB Rolling Triceps 3x15 <60!!
    Barbell Curl 4x8--10 <60!!
    Alternate+Hammer curl 3x12 <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
    Squat 4x6 <90
    Romanian Deadlift 4x10-10-8-8
    <60!!
    Leg Press(Orta Ağır) 3x10-10-8
    Leg Extension 3x12 <90
    Leg Curl 3x12 <90
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20 <60!!
    Latt Pulldown(Ağır) 4x12-12-10-10 <90
    Seated-Row 4x12 <90
    One-arm Pulldown 3x10--12 <60!!
    Barbell Row 4x8-8-6-6 <90
    CUMARTESİ
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set Dinlenme
    Incline Bench Press 3x10-8-8 <90
    Dumbble Fly 4x12--15 <45!!
    DB Chest Press 4x12-10-10-8 <60!!
    Lateral Raises
    4x15--20 <60!!
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8 <60!!
    Skull Crusher 4x12-10-10-8 <60!!
    Triceps Extension 3x12 <60!!
    DB Rolling Triceps 3x15 <60!!
    Not

    Failure

    Failure
    Failure

    Failure
    Failure

    Not Not

    Failure

    Failure

    Failure
    Failure
    Failure
    Failure

    Zorlanma Seviyesi Not

    Failure
    Failure

    Failure

    Failure
    Failure
    Failure
    Failure
    Failure
    Failure

    Zorlanma Seviyesi Not

    Failure
    Failure
    Failure

    Failure
    Failure

    Not

    Failure

    Failure

    Failure
    Failure
    SALI
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Pause Bench Press 3x5
    Dumbble Fly 4x12--15
    Weighted Dips 3x6--8
    DB Chest Press 4x12-10-10-8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    CARSAMBA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Deadlift 3x5
    Bulgarian Squat 4x10--12
    Leg Ext + Leg Curl 4x12
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20
    Latt Pulldown(Ağır) 4x12-12-10-10
    Seated-Row 4x12
    Barbell Curl 4x8--10
    Alternate+Hammer curl 3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    PERSEMBE
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Seated OHP 4x6
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Cable Lateral Raise 3x15
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    Barbell Curl 4x8--10
    Alternate+Hammer curl 3x12
    Rope Hammer Curl 3x12--15
    Reverse Cable Curl 4x12--15
    CUMA
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Squat 4x6
    Romanian Deadlift 4x10-10-8-8
    Leg Press(Orta Ağır) 3x10-10-8
    Leg Extension 3x12
    Leg Curl 3x12
    6-7 DK DİNLEN SIRTTAN ONCE
    D-Row 4x15--20
    Latt Pulldown(Ağır) 4x12-12-10-10
    Seated-Row 4x12
    One-arm Pulldown 3x10--12
    Barbell Row 4x8-8-6-6
    CUMARTESİ
    Hareket Kilo SetxTekrar1.Set 2.Set 3.Set 4.set 5.set
    Incline Bench Press 3x10-8-8
    Dumbble Fly 4x12--15
    DB Chest Press 4x12-10-10-8
    Lateral Raises
    4x15--20
    Rear Delt Fly
    Seated DB Shoulder Press 4x12-10-10-8
    Skull Crusher 4x12-10-10-8
    Triceps Extension 3x12
    DB Rolling Triceps 3x15
    Dinlenme Not
    2-3dk
    <45!! Failure
    <90
    <60-90
    Failure
    <60!!
    Failure
    <60!!
    <60!! Failure
    <60!! Failure

    Dinlenme Not Not


    2-3dk
    <90
    <90 Failure

    <60 Failure
    <90
    <60
    <60!! Failure
    <60!! Failure
    <45!! Failure
    <45!! Failure

    Dinlenme Zorlanma Seviyesi Not


    <90
    Failure
    <60!!
    Failure

    Failure
    <60!!
    <60!! Failure
    <60!! Failure
    <60!! Failure
    <60!! Failure
    <45!! Failure
    <45!! Failure

    Dinlenme Zorlanma Seviyesi Not


    <90
    <60!!

    <90 Failure
    <90 Failure
    <60!! Failure
    <90
    <90 Failure
    <60!! Failure
    <90

    Dinlenme Not
    <90
    <45!! Failure
    <60!!
    <60!! Failure
    <60!!
    <60!!
    <60!! Failure
    <60!! Failure

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