19 Aralık 2013 Perşembe

Kampüsteki Büyük Adam Vücut Geliştirme Programı


Bu sayfada kendi uyguladığım programı paylaşacağım.

İleri düzey bir program olduğu ve artık programdaki ingilizce ifadeleri anlayacağınızı düşündüğüm için çevirme ihtiyacı duymadım. Ama anlamadığınız bir yer olursa sorabilirsiniz.

Haftada 5 günden oluşmaktadır.

Her günün videolu anlatımı mevcuttur.

1. Gün: Göğüs + Triceps + Karın
2. Gün: Sırt + Biceps + Calf
3. Gün: Dinlenme
4. Gün: Bacak + Karın
5. Gün: Omuz + Calf
6. Gün: Dinlenme
7. Gün: Dinlenme ya da hafif tüm vücut programı

Toplamda 12 hafta sürmektedir.

1. Gün

Chest/Triceps/Abs

    Cardio Warm-up

  • Cardio Cardio

    Cardio

    5 minutes
  • Exercises

    NOT: Her egzersizin, her tekrarında ağırlığı arttırın.
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps,60-90 seconds rest
    1 mixed-grip drop set on final set: 21 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    3 sets of 8-12 reps, 30-60 seconds rest
    Drop set on final set
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 6-10 reps, 60-90 seconds rest
  • Superset

  • Dips - Chest Version Dips - Chest Version

    Dips - Chest Version

    3 sets to failure
  • Modified Push-up Modified Push-up

    Modified Push-up

    3 sets to failure, 30 seconds rest between supersets
    Alternative Option:
    Incline Push-up
  • Superset

  • Skull Crushers Skull Crushers

    Skull Crushers

    1 Warm-up Set: 8-12 reps
    3 sets of 12-16 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    1 Warm-up Set: 8-12 reps
    3 sets of 12-16 reps, 60 seconds rest between supersets
  • Exercises

  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    3 sets of 12-16 reps, 30 seconds rest
  • Seated Triceps Press Seated Triceps Press

    Overhead Dumbbell Triceps Extension

    Quadruple drop set to failure, No rest
  • Abs: 4 round, Setler arası dinlenmek yok

  • Hanging Leg Raise Hanging Leg Raise

    Hanging Knee Raise

    1 set to failure
  • Exercise Ball Crunch Exercise Ball Crunch

    Swiss Ball Crunch

    1 set to failure
  • Decline Reverse Crunch Decline Reverse Crunch

    Decline Reverse Crunch

    1 set to failure
  • Modified Push-up Modified Push-up

    Broom Stick Twist (Shown with Barbell)

    25 reps
    Alternative Option:
    Bicycle Crunch

2. Gün

Back/Biceps/Calves

    Cardio Warm-up

  • Cardio Cardio

    Cardio

    5 minutes
  • Exercises

    NOT: Her egzersizin, her tekrarında ağırlığı arttırın.
  • Pullups Pullups

    Wide-Grip Pullups

    4 sets of 10 reps, 60 seconds rest
  • Bent T-Bar Row Bent T-Bar Row

    Bent T-Bar Row

    3 sets of 10-15 reps, 60 seconds rest
    Drop set on final set
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    3 sets of 10-12 reps, 60 seconds rest
    Drop set on final set
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 8-12 reps, 60 seconds rest
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown (With rope)

    5 sets of 15 reps, 30 seconds rest
  • EZ-Bar Curl EZ-Bar Curl

    EZ-Bar Curl

    2 strict sets of 12-14 reps, 60 seconds rest
    2 cheat sets of 4-6 reps, 60 seconds rest
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    4 sets of 10-12 reps, 30-60 seconds rest
  • Superset

  • Spider Curl Spider Curl

    Spider Curl

    2 sets to failure
  • Hammer Curls Hammer Curls

    Hammer Curls

    2 sets to failure, 30 seconds rest between supersets
  • Calves

  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 10 reps, 30-60 seconds rest
  • Donkey Calf Raises Donkey Calf Raises

    Donkey Calf Raises

    4 sets of 10 reps, 30-60 seconds rest
    Drop set on every set
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets of 15 reps, 30-60 seconds rest

4. Gün

Quads/Hamstrings/Abs

Cardio Warm-Up

  • Cardio Cardio

    Cardio

    5 minutes
  • Exercises

    NOT: Her egzersizin, her tekrarında ağırlığı arttırın.
  • Straight-Legged Deadlifts Straight-Legged Deadlifts

    Straight-Legged Deadlifts

    1 warm-up set of 8-12 reps, 3 sets of 8-12 reps,
    60 seconds rest
  • Standing Leg Curl Standing Leg Curl

    Standing Leg Curl

    3 sets of 8-12 reps, 60 seconds rest
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    5 sets of 12 reps, 30 seconds rest
  • Front Squats Front Squats

    Front Squats

    1 warm-up set of 10-15 reps, 3 sets of 14-16, 10-12, 6-8 reps; 60-90 seconds rest, drop set on final set
  • Leg Press Leg Press

    Leg Press

    3 sets of 10-12 reps, 60 seconds rest
  • Superset

  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 12-15 reps
  • Jumping Lunges Jumping Lunges

    Jumping Lunges

    3 sets of 12-15 reps, 30 seconds rest
  • Abs: 4 round, Setler arası dinlenmek yok

  • Hanging Leg Raise Hanging Leg Raise

    Hanging Knee Raise

    1 set to failure
  • Exercise Ball Crunch Exercise Ball Crunch

    Swiss Ball Crunch

    1 set to failure
  • Decline Reverse Crunch Decline Reverse Crunch

    Decline Reverse Crunch

    1 set to failure
  • Broom Stick Twist Broom Stick Twist

    Broom Stick Twist (Shown with Barbell)

    25 reps
    Alternative Option:
    Bicycle Crunch

5. Gün

Shoulders/Traps/Calves

    Cardio Warm-up

  • Cardio Cardio

    Cardio

    5 minutes
  • Exercises

  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 12-16 reps, 60-90 seconds rest
    Drop set on last set
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 10-12 reps, 30-60 seconds rest
    Triple drop set on last set
  • Reverse Pec Deck Flyes Reverse Pec Deck Flyes

    Reverse Pec Deck Flyes

    5 sets of 10-14 reps, 30 seconds rest
  • Superset

  • Front Raise Front Raise

    Front Raise

    3 sets of 10-14 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 10-14 reps, 60 seconds rest between supersets
  • Exercise

  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    1 Warm-up set of 8-12 reps
    4 sets of 8-12 reps, 60 seconds rest
  • Calves

  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 10 reps, 30-60 seconds rest
  • Donkey Calf Raises Donkey Calf Raises

    Donkey Calf Raises

    4 sets of 10 reps, 30-60 seconds rest
    Drop set on every set
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets of 15 reps, 30-60 seconds rest

7. Gün - Aktif Dinlenme Günü

Not: Unutmayın bugün dinlenme günü, o yüzden hafif ağırlıklarla yapın.

Active Rest Workout
  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets of 6-8 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 8-10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    3 sets of 8-10 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 8-10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 10-12 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    2 sets of 10-12 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    2 sets of 10-12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    2 sets of 10-12 reps

Bu program Bodybuilding.com'dan alınmıştır.

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