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  • 3.hafta Gi̇ant Set

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    Sean Kirk
    9 views2 pages
    The document outlines a 4 day workout split with exercises grouped by muscle groups. Day 1, 3, 5 focuses on shoulders, back, legs, and cardio. Shoulder exercises include shoulder press, lateral raise, and military press. Back exercises include pulldowns, rows, and hyperextensions. Leg exercises include squats, lunges, curls and extensions. Day 2, 4 focuses on chest, arms, and cardio. Chest exercises include presses, crossovers and flies. Arm exercises include curls and triceps extensions. Each day ends with stretching and foam rolling.

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    3.HAFTA GİANT SET.docx

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    The document outlines a 4 day workout split with exercises grouped by muscle groups. Day 1, 3, 5 focuses on shoulders, back, legs, and cardio. Shoulder exercises include shoulder press, lateral raise, and military press. Back exercises include pulldowns, rows, and hyperextensions. Leg exercises include squats, lunges, curls and extensions. Day 2, 4 focuses on chest, arms, and cardio. Chest exercises include presses, crossovers and flies. Arm exercises include curls and triceps extensions. Each day ends with stretching and foam rolling.

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

    3.hafta Gi̇ant Set

    Uploaded by

    Sean Kirk
    The document outlines a 4 day workout split with exercises grouped by muscle groups. Day 1, 3, 5 focuses on shoulders, back, legs, and cardio. Shoulder exercises include shoulder press, lateral raise, and military press. Back exercises include pulldowns, rows, and hyperextensions. Leg exercises include squats, lunges, curls and extensions. Day 2, 4 focuses on chest, arms, and cardio. Chest exercises include presses, crossovers and flies. Arm exercises include curls and triceps extensions. Each day ends with stretching and foam rolling.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    Pazartesi, Çarşamba, Cuma= Omuz-Sırt- Bacak-Kardiyo

    5’ Bisiklet
    5’ Mobilite
    Omuz= 3x20-20-15-12
    1- DB Shoulder Press
    2- Seated Lateral Raise
    3- Military Press
    4- DB Shrug

    Sırt=3x20-20-15-15
    Hyperextension 1x15-20
    Front Pulldown 2x15-20 WU
    1- Front Pulldown
    2- Low Vertical Row
    3- 45’ DB Row
    4- High Front Pulldown

    Bacak= 3x20-20-15-15
    Leg Extension 2x20
    Leg Curl 1x20 WU
    1- Bulgarian Squat
    2- Leg Curl
    3- Empty Smith Machine Squat
    4- Dumbell Lunge
    Cable Crunch + Leg Raise 4x15-20
    Salı, Perşembe, Cmt= Göğüs – Kol- Kardiyo
    5’ Isınma
    5’ Mobilite
    Göğüs= 3x20-20-15-15
    DB Press 2x20 WU
    1- DB İncline Press
    2- Cable Crossover
    3- Chest Press
    4- İncline Cable fly
    Kol=3x20-20-15-15
    Bar Curl 2x15 WU
    Triceps Pushdown 2x15 WU
    1- DB Curl
    2- Mixed Triceps Ext.
    3- Cable Curl
    4- Bar Pushdown
    40 dk Kardiyo
    5’dk SMR
    5’dk soğuma stretch

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