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Program

The document outlines a three-day workout program consisting of various exercises for strength and conditioning. Each day includes a warm-up followed by a series of strength training exercises targeting different muscle groups. The program emphasizes a mix of bodyweight and dumbbell exercises with specific repetitions and sets.

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uzum2748
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3 views1 page

Program

The document outlines a three-day workout program consisting of various exercises for strength and conditioning. Each day includes a warm-up followed by a series of strength training exercises targeting different muscle groups. The program emphasizes a mix of bodyweight and dumbbell exercises with specific repetitions and sets.

Uploaded by

uzum2748
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

PROGRAM

Haftada 3 Gün | 45–60 dk

GÜN 1

• Is■nma: 10 dk (hafif ko■u + dinamik esneme)


• Goblet Squat – 3×12
• Push-up – 3×15
• One Arm Dumbbell Row – 3×12
• Walking Lunge – 3×12 (her bacak)
• Plank – 3×45 sn
• Leg Raise – 3×15
• Face Pull / Band Pull-Apart – 2×15

GÜN 2

• Is■nma: 10 dk (skipping + mobilite)


• Split Squat – 3×10
• Step Up – 3×10
• Hamstring Curl – 3×12
• Calf Raise – 3×15
• Side Plank – 3×30 sn
• Mekik (Crunch) – 3×15

GÜN 3

• Is■nma: 10 dk (hafif ko■u + omuz mobilite)


• Dumbbell Bench Press – 3×12
• Lat Pulldown / Barfiks – 3×8–10
• Dumbbell Shoulder Press – 3×10
• Jump Squat – 3×6
• Russian Twist – 3×16
• Mountain Climbers – 3×20
• Face Pull / Band Pull-Apart – 2×15

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