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6 Günlük Yoğun Kas Geliştirme Programı

This document outlines a 6-day intense muscle development workout program focusing on different muscle groups each day. The program includes specific exercises for chest, back, legs, shoulders, and arms, with a rest day dedicated to cardio and stretching. Each workout consists of multiple sets and repetitions to promote strength and hypertrophy.

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onur.karagoz
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43 views2 pages

6 Günlük Yoğun Kas Geliştirme Programı

This document outlines a 6-day intense muscle development workout program focusing on different muscle groups each day. The program includes specific exercises for chest, back, legs, shoulders, and arms, with a rest day dedicated to cardio and stretching. Each workout consists of multiple sets and repetitions to promote strength and hypertrophy.

Uploaded by

onur.karagoz
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

6 Gunluk Yogun Kas Gelistirme Programi

Haftalik Split (Buyuk + Kucuk Kas Gruplari)

Gun 1 Gogus + Triceps

- Barbell Bench Press 4x8


- Incline Dumbbell Press 4x10
- Cable Crossover 3x15
- Chest Press (Makine) 3x12
- Skullcrusher 3x10
- Rope Pushdown 3x15
- Dips 3 set x max

Gun 2 Sirt + Biceps

- Pull-Up / Lat Pulldown 4x10


- Barbell Bent-over Row 4x10
- Seated Cable Row 3x12
- Face Pull 3x15
- Barbell Curl 4x10
- Hammer Curl 3x12
- Preacher Curl 3x15

Gun 3 Bacak + Karin

- Squat 4x10
- Romanian Deadlift 4x12
- Leg Press 3x15
- Walking Lunge 3 set x 12 adim/bacak
- Standing Calf Raise 3x20
- Seated Calf Raise 3x20
- Hanging Leg Raise 3x15
- Cable Crunch 3x20

Gun 4 Omuz + Triceps


- Seated Dumbbell Press 4x10
- Lateral Raise 4x15
- Arnold Press 3x12
- Rear Delt Fly 3x15
- Close Grip Bench Press 4x10
- Overhead Rope Extension 3x12
- Dumbbell Kickback 3x15

Gun 5 Gogus + Biceps

- Incline Barbell Press 4x10


- Dumbbell Fly 3x15
- Decline Push-Up 3 set x max
- Dumbbell Pullover 3x12
- Concentration Curl 3x12
- Z-Bar Curl 4x10
- Cable Curl 3x15

Gun 6 Sirt + Karin

- Deadlift 4x6-8
- Close-Grip Lat Pulldown 4x12
- Dumbbell Row 3x12
- Straight Arm Pulldown 3x15
- Russian Twist 3x20
- Reverse Crunch 3x15
- Plank 3x max sure

Gun 7 Dinlenme / Kardiyo / Esneme

- 2030 dk yuruyus veya hafif tempo kosu


- Mobilite & esneme calismalari

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