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  • Hafta PRE EXHATUİON

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    Sean Kirk
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    The document provides a weekly workout plan split into different days focusing on different muscle groups. Monday, Thursday focuses on chest, biceps, and core with exercises like chest press, incline press, cable crossovers, cable curls, rope hammer curls, and planks. Tuesday, Friday targets back, shoulders, and cardio with exercises such as front pulldowns, low rows, lateral raises, military press, and seated face pulls. Wednesday, Saturday works legs, triceps, and core with exercises including leg extensions, leg press, lying leg curls, pushdowns, and planks.

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    4. Hafta PRE EXHATUİON.docx

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    The document provides a weekly workout plan split into different days focusing on different muscle groups. Monday, Thursday focuses on chest, biceps, and core with exercises like chest press, incline press, cable crossovers, cable curls, rope hammer curls, and planks. Tuesday, Friday targets back, shoulders, and cardio with exercises such as front pulldowns, low rows, lateral raises, military press, and seated face pulls. Wednesday, Saturday works legs, triceps, and core with exercises including leg extensions, leg press, lying leg curls, pushdowns, and planks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    14 views2 pages

    Hafta PRE EXHATUİON

    Uploaded by

    Sean Kirk
    The document provides a weekly workout plan split into different days focusing on different muscle groups. Monday, Thursday focuses on chest, biceps, and core with exercises like chest press, incline press, cable crossovers, cable curls, rope hammer curls, and planks. Tuesday, Friday targets back, shoulders, and cardio with exercises such as front pulldowns, low rows, lateral raises, military press, and seated face pulls. Wednesday, Saturday works legs, triceps, and core with exercises including leg extensions, leg press, lying leg curls, pushdowns, and planks.

    Copyright:

    © All Rights Reserved
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    of 2

    İzoleden Bileşiğe

    Pazartesi, Perşembe= Göğüs, Biceps, Mide,

    Göğüs

    Chest Press 2x15-20 WU


    1- Incline Cable Fly
    2- İncline Press
    3- Cable Crossover 3x12-15
    Biceps
    1- Cable Curl 3x12
    2- Rope Hammer Curl 3x8-10
    3- EZ- Bar Curl 2x20
    Mide
    - Plank 2x30sn
    V-Sit 2x15

    SALI-CUMA= Sırt, Omuz, Kardiyo


    Sırt
    Front Pulldown 2x15
    Hyperextension 2x10
    1- Front Pulldown 4x12-15
    2- Low Row Mak 4x10-12
    3- Pull Up Mak 3x12-15, 1 rest
    Omuz
    1- Lateral Raise 3x15-12-10
    2- Military Press 3x6-8
    3- Shoulder Machine 3x12-15
    4- Seated Face Pull 3x12-15

    Çarşamba ve Cumartesi= Bacak, Triceps ve Mide


    BACAK

    Hyperextension 1x12-15
    Empty Squat 1x20-25
    Leg Extension 1x20-25 WU
    1- Leg Extension 3x12-15
    2- Leg Press 3x12-15
    3- Lying Leg Curl, rest 1dk
    Triceps
    Pushdown 2x12-15 WU
    1- Single DB Kickback
    2- Mixed Triceps 3x12-15
    Giant set Mide
    Karın Makine 2x30
    V-Sit
    Plank 2x15-20, 20sn plank

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