Pazartesi: Sırt-Göğüs- Mide-Kardiyo

- Pull Up 2x8 WU
- Chest Press 2x8 WU
1- Front Pulldown + Pec Deck
- 2xWU, 3x6-8, 1x10-12 BO
2- Vertical Row + İnclıne Chest Press
- 3x6-8, 1x10-12 BO
3- 45’ İncline DB Row + Cable Crossover
- 3x6-8, 1x10-12
- Mide Mak + Plank 3x10,3x failure
- Oblique 3x20
30 DAKİKA KARDİYO

Salı: Omuz-Mide-Kardiyo

1- Shoulder Press + Ez Bar Front Raise

- 2xWU, 3x6-8, 2x15sn
2- Military Press + Seated Lateral Raise
- 3x6-8, 4x10LR
3- Seated Rope Face Pull + Cable Shrug
- 3x6-8, 1x12 BO
- Mide mak + Plank 3x10-3xfailure
- Oblique 3x
30 DAKİKA KARDİYO

Çarşamba: Biceps+triceps

1- Dumbell Curl + Bar Pushdown

- 1xWU, 3x6-8, 1x10-12
2- Hammer Curl + DB kickback
- 3x6-8, 2x10 BO
3- Ez Bar Curl + Mixed Triceps
- 2x20 saniye + 2x6-8, 1x10-12 yaReverse bar Pushdown

Perşembe: Göğüs-Sırt

1- High Pulldown + İnclıne Press + Vertical Row(Bo)

- 2xWu 3x6-8, 1x10-12 BO
2- Makine Row +İncline Bench Cable Fly
- 3x6-8, 1x12 BO
3- Seated Rope Face Pull + Cable Cross.
- 3x6-8, 1x10-12 Bo

Cuma: Ön Bacak + Arka bacak-Mide-Kardiyo

1- Leg Extension + Leg Curl

- 2x6-8, 1x10-12 BO
2- Bulgarian Squat + DB RDL
- 2x6-8, 1x10-12 BO
3- Seated Calf + Stand Calf Raise
- 2 x 30/ 3x Failure
 - Mide Mak 3x10

- Side plank 3x10

- Plank 2x30sn

30 DAKİKA KARDİYO

Haftada 3 kardiyomuz var idman sonu 30dk. Kardiyo Yüzme veya Boksla değerlendirebiliriz

SÜPERSET İDMAN 1. HAFTA