halter z bar 2 dumbel 1 direnç bandı var bana program önerir misiniz
bench sehpam var
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halter z bar 2 dumbel 1 direnç bandı var bana program önerir misiniz
bench sehpam var
Gün 1: Üst Vücut
Bench Press (Barbell veya Dumbbell) – 3×8-12
Bent Over Rows (Barbell veya Dumbbell) – 3×8-12
Overhead Press (Dumbbell) – 3×8-12
Pull-Ups veya Lat Pulldowns – 3×8-12
Push-Ups – 3xMax tekrar
Gün 2: Alt Vücut
Squats (Barbell veya Dumbbell Goblet Squats) – 3×8-12
Deadlifts (Dumbbell veya Barbell) – 3×8-12
Lunges (Dumbbell) – 3×12 (her bacak)
Leg Press (Dumbbell veya Machine) – 3×8-12
Calf Raises – 3×15-20
Gün 3: Kardiyo ve Esneme
30-45 dakika orta tempolu kardiyo (koşu, bisiklet, yürüyüş)
Esneme ve esneklik egzersizleri
Gün 4: Üst Vücut
Dumbbell Chest Flyes – 3×12
Seated Rows (Dumbbell veya Machine) – 3×8-12
Arnold Press (Dumbbell) – 3×10-12
Face Pulls (Direnç Bandı) – 3×15-20
Tricep Dips veya Skull Crushers – 3×10-12