Antrenman programim sizce nasıl?

İTİŞ A: bench press 4×6-8-10-12 failure her set
inc dumbell press 4×10 failure her set
dips 3x max
cable crossover 3×15 failure

overhead press 4×6-8 failure
lateral raise 5xmax tekrar her set
facepull 4×12 failure

rope pushdown 4×8-10-12 her set failure
skullcrusher 4xmax her set

ÇEKİŞ : lat odaklı
latt pulldown 4xmax her set failure
v bar dar çekiş 3xmax failure
barfiks 2-3x max
t bar row 4x failure her set
ters mekik 3x her set failure
dumbell curl 4x agir kilo max

bacak : squat 4-5×8-12 tekrar son 3 set failure
leg press kalca varyasyonu 2 set max tekrar
leg extension : ağır kilo 4×12 failure
leg curl : 4×10-12 failure her set
calf raise 4×15-20 tekrar failure

İTİŞ B : Overhead press 5×6 failure
lateral raises 5xmax tekrar her set failure
front raise : 4×12 failure
facepull ya da flymachine da arka omuz 4×12 failure
inc dumbell press 4xmax tekrar agir kilo
inc dumbell fly :4×10-15 tekrar
cable crossover 3×15 failure
dips 3x max
skull crusher 4x max tekrar failure

CEKİŞ B ORTA SİRT ODAKLİ
lattpull down 4×10-12-8 failure
max barfiks
barbell row 4×6-8-10-12 failure
t bar 4×10-15 failure
ters mekik 3x max tekrar
hummer curl 3x max
dumbell curl 3x max

not:biceps bilerek az koydim triceps geride kaldigi icin