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Comprehensive Strength Training Program

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bunasil3535
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11 views3 pages

Comprehensive Strength Training Program

Uploaded by

bunasil3535
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

A) 1.

Program

Kontrol Günü:

(Egzersiz, Set, Tekrar, RPE, Set sonrası dinlenme)


Pin Squat 5 x 3 @6-8 RPE 3’
Pin Bench Press 5 x 3 @6-8 RPE 3’
Pause Deadlift 3 x 5 @6-8 RPE 3’
Dumbbell Overhead Hold 3 x 30 saniye @8-9 RPE 90’’
Pause Goblet Squat 3 x 30 saniye @8-9 RPE 90’’
Facepull 3 x 20 @7-9 RPE 90’

Hacim Günü:

High Bar Squat 3 x 5 @7-9 RPE 3’


TnG Bench Press 3 x 10 @7-9 RPE 3’
DB Chest Supported Row 3 x 10 @7-9 RPE 2’
Lat Pulldown 3 x 10 @7-9 RPE 2’
Lateral Raise 3 x 10 @8-9,5 RPE 2’
Triceps Pushdown 3 x 10 @8-9,5 RPE 2’

Kuvvet Günü:

Competition Squat 5 x 3 @7-9 RPE 3’


Comp. Bench Press 5 x 3 @7-9 RPE 3’
Comp. Deadlift 1 x 3 @8 RPE 3’
Hip Thrust 3 x 10 @7-9 RPE 2’
Dumbbell Overhead Hold 3 x 30 saniye @8-9 RPE 90’’
Pause Goblet Squat 3 x 30 saniye @8-9 RPE 90’’
Facepull 3 x 20 @7-9 RPE 90’’

Destek Günü:

B. Split Squat 3 x 10 @7-9 RPE 3’


TnG Bench Press 3 x 10 @7-9 RPE 3’
1 Arm Machine Row 3 x 10 @7-9 RPE 2’
Lat Pulldown 3 x 10 @7-9 RPE 2’
Lateral Raise 3 x 10 @8-9,5 RPE 2’
Triceps Pushdown 3 x 10 @8-9,5 RPE 2’
B) 2. Program

Kontrol Günü:

Pause Squat 5 x 2 @6-8 RPE 3’


Long Pause Bench Press 5 x 3 @6-8 RPE 3’
Pause Deadlift 3 x 5 @6-8 RPE 3’
Zercher Hold 3 x 30 saniye @8-9 RPE 90’’
Wood Chopper 3 x 30 saniye @8-9 RPE 90’’
Wide Seated Row 3 x 10 @7-9 RPE 90’’

Hacim Günü:

High Bar Squat 3 x 5 @7-9 RPE 3’


TnG Bench Press 3 x 10 @7-9 RPE 3’
Machine Row 3 x 10 @7-9 RPE 2’
Underhand Grip Pull Up 3 x amrap @7-9 RPE 2’
Incline Curl 3 x 10 @8-9,5 RPE 2’
DB Skull Crusher 3 x 10 @8-9,5 RPE 2’

Kuvvet Günü:

Competition Squat 5 x 3 @7-9 RPE 3’


Comp. Bench Press 5 x 3 @7-9 RPE 3’
Comp. Deadlift 3 x 3 @8 RPE 3’
Barbell Back Extension 3 x 10 @7-9 RPE 2’
Zercher Hold 3 x 30 saniye @8-9 RPE 90’’
Wood Chopper 3 x 30 saniye @8-9 RPE 90’’
Wide Seated Row 3 x 10 @7-9 RPE 90’’

Destek Günü:

Leg Press 3 x 10 @7-9 RPE 3’


DB Chest Press 3 x 15 @7-9 RPE 3’
Machine Row 3 x 10 @7-9 RPE 2’
Underhand Grip Pull Up 3 x amrap @7-9 RPE 2’
Incline Curl 3 x 10 @8-9,5 RPE 2’
DB Skull Crusher 3 x 10 @8-9,5 RPE 2’
C) 3. Program

Kontrol Günü:

Comp. Squat Daily Max @8 RPE 3’


Pin Squat 3 x 2 @6-8 RPE 3’
Comp. Bench Press D. Max @8 RPE 3’
Pin Bench Press 3 x 3 @6-8 RPE 3’
Comp. Deadlift D. Max @8 RPE 5’
Pause Deadlift 1 x 5 @6-8 RPE 3’
Palloff Press 3 x 30 saniye @8-9 RPE 90’’
L Sit 3 x 30 saniye @8-9 RPE 90’’
Facepull 3 x 20 @7-9 RPE 90’’

Hacim Günü:

Competition Squat 3 x 5 @7-9 RPE 3’


Comp. Bench Press 3 x 5 @7-9 RPE 3’
Cheat Row 3 x 10 @7-9 RPE 2’
Lat Pulldown 3 x 10 @7-9 RPE 2’
Lateral Raise 3 x 10 @8-9,5 RPE 2’
Triceps Pushdown 3 x 10 @8-9,5 RPE 2’

Kuvvet Günü:

Comp. Squat Daily Max @8 RPE 3’


Comp. Squat 3 x 3 @7-9 RPE 3’
Comp. Bench Press D. Max @8 RPE 3’
Comp. Bench Press 3 x 3 @7-9 RPE 3’
Comp. Deadlift D. Max @8 RPE 5’
Comp. Deadlift 1 x 10 @8 RPE 3’
Palloff Press 3 x 30 saniye @8-9 RPE 90’’
L Sit 3 x 30 saniye @8-9 RPE 90’’
Facepull 3 x 20 @7-9 RPE 90’’

Destek Günü:

B. Split Squat 3 x 10 @7-9 RPE 3’


TnG Bench Press 3 x 10 @7-9 RPE 3
1 Arm Machine Row 3 x 10 @7-9 RPE 2’
Lat Pulldown 3 x 10 @7-9 RPE 2’
Arnold Press 3 x 10 @8-9,5 RPE 2’
Triceps Pushdown 3 x 10 @8-9,5 RPE 2

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