Antrenman programım nasıl

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Herkese Iyı sosyaller antrenman programımda göğüs hareketlerını degıstırdım üst göğüs doger bölgelere göre daha boş kaldı programım sızce nasıl



PAZARTESİ











Göğüs – 1. Gün (Üst göğüs ağırlıklı)

• Incline Bench Press → 3 set 6–8
• Incline Chest Press Machine → 3 set 8–10
• Machine Fly (üst açı) → 2 set 10–12
• Cable Crossover (üstten alta) → 2 set 12–15

Omuz

• Shoulder Press → 2 set 6–8
• Lateral Raise → 2 set 8–10
• Reverse Peck Deck Fly → 2 set 6–8

Trapez

• Dumbbell Shrug → 3 set 6–8

Arka Kol

• Triceps Pushdown → 3 set 6–8
• Skull Crusher → 3 set 6–8
• Bench Dips → 3 set 6–8

SALI











Sırt

• Lat Pulldown → 3 set 6–8
• Cable Row → 3 set 6–8
• Barbell Row → 3 set 6–8

Ön Kol

• Incline Dumbbell Curl → 3 set 6–8
• Hammer Curl → 3 set 6–8
• One Arm Cable Curl → 3 set 6–8

Bilek

• Cable Reverse Curl → 3 set 10–12
• Wrist Curl Machine → 3 set 10–12
• Wrist Roller → 3 set 10–12

ÇARŞAMBA

• OFF

PERŞEMBE











Omuz

• Shoulder Press → 3 set 6–8
• Lateral Raise → 3 set 8–10
• Reverse Peck Deck Fly → 3 set 6–8

Göğüs – 2. Gün (Orta + alt ağırlıklı)

• Bench Press (düz) → 3 set 6–8
• Chest Press Machine (düz) → 3 set 8–10
• Decline Chest Press Machine → 2 set 8–12
• Cable Crossover (üstten alta) → 2 set 12–15

Bacak

• Leg Press → 3 set 8–10
• Leg Extension → 3 set 8–10
• Leg Curl → 3 set 8–10
• Squat → 3 set 8–10

CUMA











Sırt

• Lat Pulldown → 2 set 6–8
• Cable Row → 2 set 6–8
• Barbell Row → 2 set 6–8

Arka Kol

• Triceps Pushdown → 2 set 6–8
• Skull Crusher → 2 set 6–8
• Bench Dips → 2 set 6–8

Ön Kol

• Incline Dumbbell Curl → 2 set 6–8
• Hammer Curl → 2 set 6–8
• One Arm Cable Curl → 2 set 6–8

Bilek

• Cable Reverse Curl → 3 set 10–12
• Wrist Curl Machine → 3 set 10–12
• Wrist Roller → 3 set 10–12

CUMARTESİ – PAZAR

• OFF