ctrl v yapmayan ağır orospu

1.aşama(hazırlıktır)
dumbbell bench press – 10 tekrar x 3 set: http://imgim.com/3331incir2903387.jpg
dumbbell fly – 10 tekrar x 3 set: http://imgim.com/7875incik639304.jpg
military press – 10 tekrar x 3 set: http://imgim.com/f6_450xnull.jpg
dumbbell lateral raises – 10 tekrar x 3 set: http://imgim.com/4975inciu4543009.jpg
lat pulldown – 10 tekrar x 3 set: http://imgim.com/6220incip9977092.jpg
dumbbell one kickbacks – 10 tekrar x 3 set: http://imgim.com/8155inciy5108855.jpg
dumbbell curl – 10 tekrar x 3 set: http://imgim.com/4836incik7718508.jpg
leg press machine – 10 tekrar x 3 set: http://imgim.com/6886incij1871919.jpg
en fazla haftada 3 gün, birer gün arayla uygulanması gerek. buna göre yapmazsan kasların dinlenemez ve gelişemez.
bu programı 3-4 hafta uyguladıktan sonra bölgesel çalışmalar için 2. aşamaya geçiceksin.
2.aşama
bu programda haftada 3 gün aralarla uygulanacak.hergün farklı bir bölgene çalışıcaksın.
gün 1 (göğüs ve biceps)

dumbell bench press – 8 tekrar x 3 set: http://imgim.com/3331incir2903387.jpg
düz bench press – 8 tekrar x 3 set: http://imgim.com/3331incir2903387.jpg
dumbbell flys – 10 tekrar x 3 set: http://imgim.com/7875incik639304.jpg
dumbbell curls – 10 tekrar x 3 set: http://imgim.com/4836incik7718508.jpg
hammer curls – 10 tekrar x 3 set: http://imgim.com/9299incig5505903.jpg

gün 2 (omuz ve sırt)

military press – 8 tekrar x 3 set: http://imgim.com/f6_450xnull.jpg
dumbbell lateral raises – 10 tekrar x 3 set: http://imgim.com/4975inciu4543009.jpg
lat pulldown front – 10 tekrar x 3 set: http://imgim.com/indir(7) .jpg
dumbbell front raises – 10 tekrar x 3 set: http://imgim.com/5449incij7494081.jpg
lat pulldown back – 10 tekrar x 3 set: http://imgim.com/5260incig3416532.jpg
one arm dumbbell row – 10 tekrar x 3 set: http://imgim.com/8659inciy6578175.jpg

gün 3 (bacak ve triceps)

z bar skull crushers – 12 tekrar x 3 set: http://imgim.com/indir(10) .jpg (dumbellede uygulanabilir)
dumbbell kickback – 10 tekrar x 3 set: http://imgim.com/indir(11) .jpg
one arm dumbbell triceps extension – 10 tekrar x 3 set: http://imgim.com/indir(12) .jpg
squat – 12 tekrar x 3 set: http://imgim.com/4469incik5230651.jpg
makine leg press – 12 tekrar x 3 set: http://imgim.com/6886incij1871919.jpg
makine leg extension – 12 tekrar x 3 set: http://imgim.com/indir(14) .jpg
not(önemli): ek olarak haftada en az 20 dakika yüksek tempoda koşu yapmanız gerekir.
not: hareketlerin çoğunu dumbelle uyarlayıp yapabilirsiniz.bacak hareketleri için örneğin makine leg press evdeki eşyalarla bişeyler yapabilirsiniz.
not2:çalışmaları aksatırsanız vücudunuz istediğiniz gibi olmaz. resimlerle gösterdim bakıp yapabilirsiniz isimlerini bilmeyenler.

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