Workout Programi 4D/WEEK

1.GÜN : Göğüs - Biceps

Flat Dumbbell Press 12-10-8-6
Incline Bench Press 12-10-8-6
Flat Dumbbell Fly 12-10-8-6
Pull Over 10-10-10

Barbell Curl 12-10-8-6
Hammer Curl 12-10-8-6
Cable Curl (4 drop set) 8-10-12


2.GÜN: Karın - Bacak
Leg Press 15-12-12-10-10
Leg Extension 12-12-10-10-8
Leg Curl 12-10-8-8
Deadlift 12-12-10-10

Windshield Wiper(Rin sağ olsun) - ne kadar çıkarsa, alışma safhasındayım.
Hanging Leg Raise & Cable Crunch (ayakta yapılan versiyonu) (Drop set) 12/25-12/25-12/20-12/20
Decline Crunch (20 kg'ı üst noktada yukarıya kaldırarak) 12-12-12-12
Twisting Crunch - 12-12-12
Plank Crunch


3.GÜN: Omuz-Triceps

Dumbbell Shoulder Press 12-10-10-8
Seated Lateral Raise (3 Dropset) 8-10-12 şeklinde
Dumbbell Rear Lateral Raise 10-10-8-8
Upright Row 12-12-12
Dumbbell Shrug & Barbell Shrug (superset) 12/10-12/10-12/10

Lying Triceps Extension 12-10-10-8
Dips 12-12-12-12
Push Down 12-10-8-8-6 (son 2-3 set drop set şeklinde)

4.Gün Sırt- Karın

Barfiks 12-10-8-6
Cable bent over row (Son set drop) 12-10-10-8-8
Wide Grip Lat Pull Down 12-10-10-8-6
Cable Row 12-10-10
Hyperextension 15-15-15-15