Scribd
Upload
13 views1 page

7 Günlük Kas Geliştirme Programı

The document outlines a 7-day high muscle mass training program, detailing specific exercises for each day. Each workout focuses on different muscle groups, including push, pull, legs, and active recovery. The program includes a variety of exercises with specified sets and repetitions to enhance strength and muscle growth.

Uploaded by

osmancnd1907
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
13 views1 page

7 Günlük Kas Geliştirme Programı

The document outlines a 7-day high muscle mass training program, detailing specific exercises for each day. Each workout focuses on different muscle groups, including push, pull, legs, and active recovery. The program includes a variety of exercises with specified sets and repetitions to enhance strength and muscle growth.

Uploaded by

osmancnd1907
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

7 Günlük Yüksek Kas Kütlesi Program■

Gün Oda■■ Egzersizler (4 set x 8–12 tekrar)

Pazartesi (Push-1) Gö■üs – Omuz – Triceps • Düz barbell bench press


• Incline dumbbell press
• Military press
• Yan omuz aç■■ (lateral raise)
• Cable triceps pushdown
Sal■ (Pull-1) S■rt – Biceps • Barbell row
• Lat pulldown
• T-bar row veya single-arm DB row
• Face pull
• Barbell curl
Çar■amba (Legs-1) Bacak – Kar■n • Back squat
• Leg press
• Leg curl
• Standing calf raise
• Hanging leg raise
Per■embe (Push-2) Gö■üs – Omuz – Triceps • Incline barbell bench press
• Dumbbell shoulder press
• Dips
• Front raise
• Overhead triceps extension
Cuma (Pull-2) S■rt – Biceps • Deadlift
• Pull-up veya chin-up
• Single-arm DB row
• Hammer curl
• Concentration curl
Cumartesi (Legs-2/Active Rest)
Bacak – Core • Bulgarian split squat
• Romanian deadlift
• Glute bridge
• Walking lunges
• Plank (3 set x 60 sn)
Pazar (Mobility/Active Recovery)
Esneklik – Hareketlilik • Dinamik ■s■nma
• Yoga ak■■■ veya foam rolling
• Hafif ko■u veya yürüyü■ (20–30 dk)
• Statik esneme

You might also like