Scribd
Upload
14 views2 pages

Full Body Program

This document outlines a 5-day full body workout program using dumbbells and a Z Bar, focusing on different training goals each day: strength, hypertrophy, posterior chain, volume, and metabolic conditioning. Each day includes specific exercises with recommended sets and repetitions. Additionally, there is an optional core workout that can be performed three times a week.

Uploaded by

umuttastan969
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
14 views2 pages

Full Body Program

This document outlines a 5-day full body workout program using dumbbells and a Z Bar, focusing on different training goals each day: strength, hypertrophy, posterior chain, volume, and metabolic conditioning. Each day includes specific exercises with recommended sets and repetitions. Additionally, there is an optional core workout that can be performed three times a week.

Uploaded by

umuttastan969
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

5 Günlük Full Body Antrenman Program■ (Dumbbell + Z Bar)

GÜN 1 – Güç Odakl■

• Z Bar Squat – 4x6–8

• Z Bar Row – 4x6–8

• Z Bar Bench Press – 4x6–8

• Z Bar Biceps Curl – 3x8

• DB Shoulder Press – 3x8

• DB Romanian Deadlift – 3x8

GÜN 2 – Hipertrofi

• DB Goblet Squat – 4x12

• DB Chest Press – 4x12

• DB Bent Over Row – 4x12

• DB Lateral Raise – 3x15

• Z Bar Skull Crusher – 3x12

• Z Bar Reverse Curl – 3x12

GÜN 3 – Arka Zincir Odakl■

• Z Bar Deadlift – 4x8

• Z Bar Front Squat – 3x10

• DB Incline Chest Press – 3x10–12

• DB Single Arm Row – 3x10

• DB Shrug – 3x12–15

• DB Hammer Curl – 3x12

GÜN 4 – Hacim

• Z Bar Military Press – 4x10

• Z Bar Close Grip Bench – 4x10

• DB Split Squat – 3x10

• DB Fly – 3x12
• DB Rear Delt Raise – 3x15

• DB Concentration Curl – 3x12

GÜN 5 – Pump / Metabolik

• DB Sumo Squat – 3x15

• DB Push Press – 3x12

• DB Row (h■zl■ tempo) – 3x15

• DB Lateral Raise Dropset – 3 set

• Z Bar Curl 21 – 3 set

• Z Bar French Press – 3x15

Kar■n (Opsiyonel – Haftada 3 gün)

• DB Russian Twist – 3x20

• Leg Raise – 3x12

• Plank – 45–60 sn

You might also like