Kategoriler
Kas Geliştirme Hareketleri



Antreaman ve çalışma sistemleri
123 Hardline Sporcu ek gıdaları " Başlıksız Belge
12 haftalık vücut geliştirme programı Vücut gelştirme programı resimli videolu
  • Vücut Geliştirme Hareketleri Nelerdir ?

  • Leg Press Video İzleHacim Yapma Programı
  • Leg Press Video İzleHafttalık vücut geliştirme programı
  • İri tricepslerHit bodybuilding programı
  • Omuz geliştirme4 Günlük vücutcu programı
  • İri tricepslerGerme ve esneklik programı
  • Üzüm Çekirdeğinin Kemoterapiye Faydası''' Defination programıhareketi
  • Büyük göğüslerProffasional bodybuilding program
  • abductionİleri vücutcu programı
  • Arka Bacak-leg curl12 HAFTALIK PROGRAM
  • İri tricepslerKas büyütme programıFLV
  • Vücut geliştirme fotoğraflarıFotoğraf Galerisi
  • Hafta 1, 2, ve 3 .

    Pazartesi: (five minutes of light cardio to warm up)

    Squats:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Dead lifts:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Standing calf raise:
    - 5 sets of 10 reps

    Leg raises:
    - 5 sets of 10 reps

    Incline sit ups:
    - 3 sets of 10-20 reps

    Salı: (five minutes of light cardio to warm up)

    Incline barbell bench press:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Seated dumbbell shoulder press:
    - 5 sets of 8 reps

    Bicep cable curls: (from low pulley)
    - 5 sets of 10 reps

    Tricep push downs: (using straight bar attachment)
    - 5 sets of 10 reps

    Bent over dumbbell lateral raises:
    - 3 sets of 10-15 reps

    Perşembe: (five minutes of light cardio to warm up)

    Leg press:
    - do a couple warm up sets first
    - 4 sets of 15 reps

    Leg curls:
    - 4 sets of 15 reps

    Wide grip pull downs:
    - 4 sets of 15 reps

    Hyper extensions:
    - 4 sets of 10 reps

    Pull down ab crunches:
    - 4 sets of 15 reps

    Cuma: (five minutes of light cardio to warm up)

    Incline dumbbell bench press:
    - do a couple warm up sets first
    - 4 sets of 10 reps

    Dumbbell side lateral raises:
    - 4 sets of 10 reps

    Bicep dumbbell curls:
    - 4 sets of 12 reps

    Tricep push downs: (with rope attachment)
    - 4 sets of 12 reps

    Barbell upright rows:
    - 3 sets of 15 reps

    Hafta 4, 5, ve 6 .

    Pazartesi: (five minutes of light cardio to warm up)

    Bent over barbell rows:
    - do a couple warm up sets first
    - 5 sets of 8 reps

    Barbell shoulder shrugs:
    - 5 sets of 10 reps

    Leg extensions:
    - 5 sets of 10 reps

    Leg curls:
    - 5 sets of 10 reps

    Seated calf raise:
    - 5 sets of 10 reps

    Incline sit ups:
    - 3 sets of 10-20 reps

    Salı: (five minutes of light cardio to warm up)

    Decline barbell bench press:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Seated barbell shoulder press: (i.e. military press)
    - 5 sets of 8 reps

    Preacher barbell curls:
    - 5 sets of 10 reps

    Lying tricep extensions: (with the EZ bar)
    - 5 sets of 10 reps

    Cable upright rows: (from the low pulley)
    - 3 sets of 15 reps

    Perşembe: (five minutes of light cardio to warm up)

    Hack Squat::
    - do a couple warm up sets first
    - 4 sets of 15 reps

    Stiff leg dead lifts::
    - 4 sets of 15 reps

    Seated cable rows:
    - 4 sets of 15 reps

    Leg raises:
    - 4 sets of 12 reps

    Crunches::
    - 4 sets of 25+ reps

    Cuma: (five minutes of light cardio to warm up)

    Flat dumbbell bench press:
    - do a couple warm up sets first
    - 4 sets of 10 reps

    Dumbbell front lateral raises:
    - 4 sets of 10 reps

    Bicep barbell curls:
    - 4 sets of 12 reps

    Tricep push downs: (with V bar attachment)
    - 4 sets of 12 reps

    Close grip pull downs:
    - 4 sets of 15 reps

    Hafta 7, 8, ve 9

    Pazartesi: (five minutes of light cardio to warm up)

    Squats:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Partial Dead lifts: (use a power rack and set the bar just below your knees)
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Chin ups:
    - 4 sets of as many reps as you can do

    Pull down ab crunches:
    - 5 sets of 10 reps

    Leg raises:
    - 5 sets of 10 reps

    Salı: (five minutes of light cardio to warm up)

    Flat barbell bench press:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Bent over dumbbell lateral raises:
    - 4 sets of 10 reps

    Dumbbell side lateral raises:
    - 4 sets of 10 reps

    Dumbbell front lateral raises:
    - 4 sets of 10 reps

    Bicep cable curls: (from low pulley)
    - 5 sets of 10 reps

    Tricep push downs: (using straight bar attachment)
    - 5 sets of 10 reps

    Perşembe: (five minutes of light cardio to warm up)

    Hack Squat::
    - do a couple warm up sets first
    - 5 sets of 10 reps

    Leg press:
    - 4 sets of 15 reps

    Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
    - 4 sets of 10 reps

    Hyper extensions:
    - 4 sets of 10 reps

    Pull down ab crunches:
    - 4 sets of 15 reps

    Cuma: (five minutes of light cardio to warm up)

    Dumbbell bench press on the stability ball:
    - do a couple warm up sets first
    - 4 sets of 10 reps

    Dumbbell shoulder press sitting on the stability ball:
    - 4 sets of 10 reps

    EZ bar bicep curls:
    - 4 sets of 12 reps

    One arm over head dumbbell extensions:
    - 4 sets of 12 reps

    One arm dumbbell rows:
    - 3 sets of 15 reps

    Hafta- 10, 11, ve 12

    Pazartesi: (five minutes of light cardio to warm up)

    Leg press:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Stiff leg dead lifts:
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Wide grip pull downs:
    - 4 sets of 10 reps

    Incline sit ups:
    - 5 sets of 15 reps

    Leg raises:
    - 5 sets of 15 reps

    Salı: (five minutes of light cardio to warm up)

    Dips: (add extra weight if needed)
    - do a couple warm up sets first
    - 5 sets of 5 reps (train heavy, but don't train to failure)

    Chin ups:
    - 4 sets of as many reps as you can do

    Side lateral raises:
    - 4 sets of 10 reps

    Seated barbell shoulder press: (i.e. military press)
    - 4 sets of 10 reps

    Bicep dumbbell preacher curls:
    - 5 sets of 10 reps

    Tricep push downs: (using rope attachment)
    - 5 sets of 10 reps

    Perşembe: (five minutes of light cardio to warm up)

    Squats:
    - 4 sets of 15 reps

    Leg curls:
    - 4 sets of 15 reps

    Leg extensions:
    - 4 sets of 15 reps

    Seated cable rows:
    - 4 sets of 10 reps

    Standing calf raise:
    - 4 sets of 10 reps

    Pull down ab crunches:
    - 4 sets of 15 reps

    Cuma: (five minutes of light cardio to warm up)

    Push ups with feet elevated on the stability ball:
    - 4 sets of as many reps as you can do

    Seated dumbbell shoulder press:
    - 4 sets of 10 reps

    Standing one arm dumbbell curls:
    - 4 sets of 12 reps

    One arm over head dumbbell extensions:
    - 4 sets of 12 reps

    Close grip pull downs:
    - 4 sets of 15 reps


    Tags:vücut geliştirme programları, hareket isimleri programı,idman programı,idmanı,bodybuilding antrenman,bodybuilding idmanıVİDEO İZLE
    Önceki 31 32 33 34 35 36 37 38 39 40  Sonraki
    Tags Eurostar gym,eurostargym.com,euro star gym,Vücut geliştirme hareketleri,Kas geliştirme Programı,İnsan Anatomisi yapısı,Türk İlaç Rehberi , Plates Egzersizleri,Göğüs Kası geliştirme,omuz kas geliştirme,pazu kası,triceps,arkakol kasları,vücut geliştirme videoları, kas geliştirme hareketleri,bilek kası geliştirme,omuz kasları,karın kasları eritme hareketleri ,videolar, f,tness hareketleri videoları , fiitness nedir,fitness nasıl yapılır,fitness salonları,plates fitness kursları,dersler,
    rss feedYardımeurostargym.comeurostargym.com adsense gizlilik politikasi Pingates