Spor programı nasıl?

Pazartesi — LOWER A​

1. Romanian Deadlift (RDL) — 3×6–8
2. Barbell Hip Thrust — 3×8–10
3. Bulgarian Split Squat — 3×8–10 / bacak
4. Standing Calf Raise — 3×12–15
5. Plank — 3×45–60 sn
6. Bird Dog — 2×8–10 / taraf

Salı — UPPER A​

1. Normal Barbell Bench Press — 3×6–8
2. Barbell Row — 3×6–8
3. Overhead Press — 3×6–8
4. Dumbbell Row — 2×8–10
5. Lateral Raise — 3×12–15
6. Barbell Curl — 3×10–12
7. Lying Triceps Extension — 3×10–12

Perşembe — LOWER B​

1. Barbell Hip Thrust — 3×8–10
2. RDL — 3×8
3. Reverse Lunge — 3×8 / bacak
4. Standing Calf Raise — 3×12–15
5. Plank — 3×45–60 sn
6. Bird Dog — 2×8–10 / taraf

Cuma — UPPER B​

1. Incline Bench Press — 3×8–10
2. Barbell Row — 3×8–10
3. Normal Barbell Bench Press — 3×8–10
4. Dumbbell Row — 3×8–10
5. Rear Delt Raise — 3×12–15
6. Biceps Curl — 3×10–12
7. Lying Triceps Extension — 3×10–12

Haftalık hacim​

• Göğüs: 12 set
• Sırt: 11 set
• Omuz: 9 direkt set
• Biceps: 6 set
• Triceps: 6 set

• RDL: 6 set
• Hip thrust: 6 set
• Bulgarian split squat: 3 set
• Reverse lunge: 3 set
• Calf: 6 set
• Core: 10 set