
1.Gün: Göğüs – Karın
Flat Bench Press: 4 set × 8 tekrar
Incline Bench Press: 4 set × 8
Decline Bench Press : 4 set × 8
Pullovers: 4 Set × 12
Hammer Press: 3 set × 12
Dips: 3 set × 12
Weighted Sit Ups: 4 set x max. tekrar
Hanging Leg Raises: – 4 set x max. tekrar
Side Bends: 4 Sets x max. tekrar
Side Crunches: 4 Sets x max. tekrar
2.Gün: Sırt – Trapez – Ön kol
Bent Over Row: 4 set × 8 tekrar
Deadlift: 4 Set × 8
Pulldowns: 4 Set × 12
Pull Ups: 4 Set × 12
Cable Row: 4 Set × 12
Shrugs: 6 Set × 10
Standing wrist curl behind back: 4 Set x max. tekrar
Reverse barbell wrist curl over bench: 4 Set x max. tekrar
3.Gün: Omuz – Karın
Military Press Behind The Neck: 3 Set × 8 tekrar
Machine Press: 4 Set × 8
Lateral Raises: 4 Set x 10
Weight Plate Front Raises: 4 Set ×10
Front Raise: 4 Set × 10
Reverse Pec Deck: 4 Set × 10
Reverse Fly’s (on incline bench): 4 Set × 12
Weighted Sit Ups: 4 Set x max. tekrar
Hanging Leg Raise: 4 Set x max. tekrar
Side Bends: 4 Set x max. tekrar
Side Crunches: 4 Set x max. Tekrar
4.Gün: Arka kol – Pazu – Ön kol
Close Grip Bench Press: 4 Set × 8 tekrar
Tricep Pushdowns: 4 Set × 8
EZ Bar Skullcrusher: 4 Set × 10
Cable Kickback: 4 Set × 12
EZ Bar Curl: 4 Set × 8
Wide Grip Curl: 4 Set × 8
Hammer Curl: 4 Set × 8 tekrar (her el için)
Concentration Curl: 4 Set × 12
Standing wrist curl behind back: 4 Set x max. tekrar
Reverse barbell wrist curl over bench: 4 Set x max. tekrar
5.Gün: Bacak – Karın
Squats: 4 Set × 12 tekrar
Squat (to bench): 4 Set × 12
Bulgarian Squat: 4 Set × 12
Quad Extensions: 4 Set × 16
Stiff Leg Deadlift: 4 Set × 12
Leg Curls: 4 Set × 16
Glute Kickbacks: 4 Set × 20
Calf Machine Raises: 4 Set × 20
Seated Calf Raises: 4 Set × 20
Leg Press Calf Raises: 4 Set × 20
Weighted Sit ups: 4 Set x max. tekrar
Air bike: 4 Set x max. tekrar
Side Bends: 4 Set x max. tekrar
Barbell Twists: 4 Set x max. tekrar
Etiketler:lazar angelov, Lazer Angelov antrenman programı