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  • Hafta Tri̇set

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    Sean Kirk
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    The document outlines a weekly workout plan consisting of full body workouts on Mondays, Wednesdays, and Fridays. Mondays focus on back, biceps, core, and cardio. Wednesdays target shoulders, rear delts, core, and cardio. Fridays work chest, triceps, core, and cardio. Tuesdays and Thursdays each focus on a single muscle group, with Tuesdays for chest and Thursdays for legs. Each workout includes 3 exercises per muscle group with warm-up sets, working sets, and burnout sets. Core exercises and 40 minutes of cardio are also included on specified days.

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    2. HAFTA TRİSET.docx

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    The document outlines a weekly workout plan consisting of full body workouts on Mondays, Wednesdays, and Fridays. Mondays focus on back, biceps, core, and cardio. Wednesdays target shoulders, rear delts, core, and cardio. Fridays work chest, triceps, core, and cardio. Tuesdays and Thursdays each focus on a single muscle group, with Tuesdays for chest and Thursdays for legs. Each workout includes 3 exercises per muscle group with warm-up sets, working sets, and burnout sets. Core exercises and 40 minutes of cardio are also included on specified days.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views1 page

    Hafta Tri̇set

    Uploaded by

    Sean Kirk
    The document outlines a weekly workout plan consisting of full body workouts on Mondays, Wednesdays, and Fridays. Mondays focus on back, biceps, core, and cardio. Wednesdays target shoulders, rear delts, core, and cardio. Fridays work chest, triceps, core, and cardio. Tuesdays and Thursdays each focus on a single muscle group, with Tuesdays for chest and Thursdays for legs. Each workout includes 3 exercises per muscle group with warm-up sets, working sets, and burnout sets. Core exercises and 40 minutes of cardio are also included on specified days.

    Copyright:

    © All Rights Reserved
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    of 1

    PAZARTESİ : SIRT- BİCEPS- MİDE- KARDİYO

    1- Pull Up + Front Pulldown + Vertical Row


    - 2xWU, 3x6-8, 1x10-12 BO
    2- Lat Pulldown
    - FST-7
    3- Biceps Curl 3xFailure
    - 40 DAKİKA KARDİYO
    - 3X10 MİDE 3 hareket

    SALI: Göğüs
    1- Cable Fly + Pec Deck + İnclıne Chest Press
    - 2xWU, 3x8-10, 1x10-12 BO
    2- Cable Crossover FST-7

    ÇARŞAMBA: Omuz – Arka Kol- Mide- KARDİYO


    1- Shoulder Press + Lateral Raise + Seated Rope face pull
    - 2xWU, 3x8-10, 1x10-12 BO
    2- Mixed Triceps 2x10/ 1x10 Reverse Pushdown
    - 40 dk kardiyo
    - 3x10 Mide (Makine, Side Plank, Plank)

    PERŞEMBE: Bacak
    1- Stand Raise Calf 3x30
    2- Bulgarian Squat + Leg Curl + Leg Extension
    - 2xWU, 2x6-8, 1x10 BO
    3- Leg Press 2x10, 1x12 Bo

    CUMA: Göğüs- Kol- Mide- Kardiyo


    1- İnclıne Chest Press + Cable Fly + Cable Crossover
    - 2x WU, 2x8-12, 1x12 BO
    2- Push Up 3x Failure
    - 40 DK kardiyo
    - 3x10 (Mak, Side Plank, Plank)

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