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12 haftalık vücut geliştirme programı Vücut gelştirme programı resimli videolu
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  • 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


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