WORKOUT
5 GÜN · 31 HAREKET

ANTRENMAN PLANI · HAFTA 01

GÜÇLEN.
TEKRARLA.

Beş güne yayılan hipertrofi odaklı plan. Her set net, her tekrarın bir amacı var.

0%TAMAMLANDI
HAFTALIK İLERLEME0 / 31

Hareket tamamlandı

01

Göğüs · Omuz · Triceps

Pazartesi

0/7
  1. 01
    Chest press machine
    2 × 5–6RIR 1
  2. 02
    Dumbell press
    2 × 5–6RIR 1
  3. 03
    Chest fly machine
    1 × 6–8Failure
  4. 04
    Shoulder press machine
    2 × 5–6RIR 1
  5. 05
    Lateral raise
    3 × 8–10Failure
  6. 06
    Triceps pushdown
    2 × 6–8Failure
  7. 07
    Overhead rope extension
    2 × 8–10Failure
02

Sırt · Biceps

Salı

0/6
  1. 01
    Lat pulldown
    2 × 6–8RIR 1 · Failure
  2. 02
    T bar
    3 × 6–8RIR 1 · Failure
  3. 03
    Cable row
    1 × 8–10Failure
  4. 04
    Dumbbell curl
    2 × 6–8Failure
  5. 05
    Cable curl
    2 × 6–8Failure
  6. 06
    Hammer curl / Reverse barbell curl
    2 × 8–10Failure · SS
03

Bacak

Çarşamba

0/4
  1. 01
    Leg press
    2 × 6–8RIR 1
  2. 02
    Smith machine squat
    2 × 6–8RIR 1
  3. 03
    Leg extension
    2 × 8–10Failure
  4. 04
    Leg curl
    3 × 8–10RIR 1
04

Göğüs · Omuz · Triceps

Cuma

0/7
  1. 01
    Shoulder press machine
    2 × 5–6RIR 1
  2. 02
    Lateral raise
    3 × 8–10Failure
  3. 03
    Dumbell press
    2 × 5–6RIR 1
  4. 04
    Chest fly machine
    2 × 6–8Failure
  5. 05
    Cable rear delt fly
    2 × 8–10Failure
  6. 06
    Triceps pushdown
    2 × 6–8Failure
  7. 07
    Overhead rope extension
    2 × 8–10Failure
05

Sırt · Biceps · Bacak

Cumartesi

0/7
  1. 01
    T bar
    3 × 6–8RIR 1 · Failure
  2. 02
    Close grip lat pulldown
    3 × 6–8RIR 1 · Failure
  3. 03
    Cable curl
    2 × 6–8Failure
  4. 04
    Hammer curl / Reverse barbell curl
    2 × 8–10Failure · SS
  5. 05
    Leg press
    2 × 6–8RIR 1
  6. 06
    Leg extension
    2 × 6–8Failure
  7. 07
    Leg curl
    1 × 8–10Failure