Haftalık antrenman sistemi nasıldır?

onurklcy dedi:

Upper chest focused (Pazartesi)
Chest:
Bench press 4
Fly 4X.
İncline bench press 4X

Triceps:
Rope push down 2X.
Skull crushers 3X

Back:
Lat pulldown 2X.
Seated cable row veya chest SUP row 2X.
Face pull 2X

Biceps:
Curl 3X.
Hammer curl 3X

Shoulders:
Lateral raise 3X.
Dumbell press 3X.
Peck deck veya rear delt fly 3X

Lower (salı)
Squat veya leg press 3X.
Leg extensions 3X.
Leg curl 3X.
Calf raises 3X.

Upper back focused (perşembe)
Back:
Lat pulldown 4X.
Seated cable row veya chest SUP row 4X.
Face pull 4X

Chest:
Bench press 2X.
Fly 2X.
İncline bench press 2X

Triceps:
Rope push down 3X.
Skull crushers 3X

Biceps:
Curl 3X.
Hammer curl 3X

Shoulders:
Lateral raise 3X.
Dumbell press 3X.
Peck deck veya rear delt fly 3X.

Lower (cuma)
Squat veya leg press 3X.
Leg extensions 3X.
Leg curl 3X.
Calf raises 3X.

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