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Comprehensive Workout Program Guide

The document provides a workout routine split into sections for chest, shoulders, back, arms, core, and legs. It lists 4 exercises for each body part and provides weight or resistance details for each exercise.

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cotiwo7356
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8 views2 pages

Comprehensive Workout Program Guide

The document provides a workout routine split into sections for chest, shoulders, back, arms, core, and legs. It lists 4 exercises for each body part and provides weight or resistance details for each exercise.

Uploaded by

cotiwo7356
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

YENI PROGRAM

GOGUS
1. bench press | No 6 | 32.5 KG agirlik (20 KG cubuk)
2. Chest Press | No 9 | 35 KG
3. Dumble Flying | No 29 | 30+30 LBS
4. incline bench press | No 7 | 32.5 KG agirlik (20 KG cubuk)

** 31 numara Smith Machine. **

OMUZ
1. Bradford Press | 3 x 20 | halter cubugu | cubuk on ve arkaya gidecek (isinma hareketi)
2. Seated Dumbbell Shoulder Press | 20 + 20 |
3. Front Arm Raise Dumbbell | 20 + 20 LBS
4. Side Lateral Raise Dumbbell| 20 + 20 LBS

MULTI CABLE
1. Bent-Over Cross Cable Laterals
2. Standing Cable Crossover | No 30 | 25 + 25 LBS
3. Bent-Forward Cable Crossover | No 30 | 20 + 20 LBS

SIRT
1. Lateral Pulldown | No 12 | 120 LBS
2. Close Grip Pulldown | No 12 | 120 LBS
3. Seated Rowing | No 13 | 55 LBS
4. Good Mornings | T-Bar | XXX KG
5. Barbell Pullover | T-Bar | XXX KG
6. Deadlift | Halter Cubugu | XXX KG
7. Straight Leg Deadlifts | halter c| xx
8. Bent-Over Rows | Halt. Cub | XX KG

KOL
1. Hammer Curl | 25 LBS
2. Concentration Curl | her kol 3 set
3. Triceps Extention | No 25 | 40 LBS
4. Scott Curl | No 26 | 15 agirlik KG (8 KG cubuk) (ic ve dis 3'ser set)
5. Reverse Curl Barbell | T-Bar | XX KG
6. Push Down | No 30 | 55 LBS
7. Reverse Push Down | No 30 | 50 LBS

KARIN
1. Bar Twisting 3x20 (Bos demir sopa ile)
2. Sit-Up - Crunch + Leg Raise (20x)
3. Knee-up - Leg Raise - Dairesel Knee-up (20x)
4. Rope Crunch | No 30 | 65 LBS 3 x 25
5. Sit-Up - Çapraz Sit-up - Leg Raise çapraz (MINDER - 20x)

SQUAT!!
35 KG + 20 KG cubuk | No 31|

BACAK
Leg Press | No 16 | 55 LBS
Leg Curl | No 17 | 50 LBS
Leg Extension | No 18 | 45 KG
Calf | No 16 | 55 LBS

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