Advanced Split Training For Mass

Advanced Split Training For Mass

İleri Seviye Bölgesel Ölçü Alma Programı

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

GURUP 1 : CHEST -TRICEPS – ABS

 

 

SIRA

BÖLGE

EGZERSİZ

SET

TEKRAR

1

CHEST

Barbell Bench Press

4

12-10-8-6

2

CHEST

Incline Bench Dumbbell Press

3

12-10-8

3

CHEST

Pec- Dec Fly

3

12-10-8

4

CHEST

Cable Cross Over

3

12-10-8

5

TRICEPS

Lying Triceps Press

4

12-10-8-6

6

TRICEPS

Bent Over High Pulley Rope Triceps Extension

3

12-10-8

7

ABS

Seated Leg Knee Up

4

25

8

ABS

Hanging Knee Raise

4

25


GURUP 1 RESİM TABLOSU

BarbellBenchPress-1.jpgInclineBenchDumbbellPress-2.jpgPec-DecFly-1.jpgCableCrossOver-1.jpg
LyingTricepsPress-2.jpgBentOverHighPulleyRopeTricepsExtension-2.jpgSeatedlegKneeUp-2.jpgHangingLegRaise-2.jpg

GURUP 2 : BACK – BICEPS – F.ARMS

SIRA

BÖLGE

EGZERSİZ

SET

TEKRAR

1

LATS

Wide Grip Front Pulldown

4

12-10-8-6

2

M.BACK

Bent Over Barbell Row

3

12-10-8

3

M.BACK

Seated Row Machine

3

12-10-8

4

BICEPS

Barbell Curl Close Grip

3

12-10-8

5

BICEPS

Barbell Preacher Curl

3

12-10-8

6

BICEPS

Cross Body Hammer Curl

3

12-10-8

7

F.ARM

Standing Barbell Behind Wrist Curl

3

12-10-8

8

F.ARM

Reverse Cable Curl

3

12-10-8


 

GURUP 2 RESİM TABLOSU

 

WideGripFrontPulldown-2.jpgBentOverBarbellRow-2.jpgSeatedRowMachine-2.jpgBarbellCurlCloseGrip-2.jpg
BarbellPreacherCurl-2.jpgCrossBodyHammerCurl-2.jpgStandingBarbellBehindWristCurl-2.jpgStandingOneArmCableReverseCurl-2.jpg


GURUP 3 : QUADRICEPS – HAMSTRING – CALVES

SIRA

BÖLGE

EGZERSİZ

SET

TEKRAR

1

QUADRICEPS

Smith Machine Squat

4

12-10-8-6

2

QUADRICEPS

Leg Press

4

12-10-8-6

3

QUADRICEPS

Leg Extension

3

12-10-8

4

QUADRICEPS

Dumbbell Lunge

3

12-10-8

5

HAMSTRING

Lying Leg Curl

4

12-10-8-6

6

HAMSTRING

Stiff Legged Barbell Deadlift

3

12-10-8

7

CALVES

Standing Calf Raise Machine

4

20-18-16-14

8

CALVES

Seated Calf Raise Machine

4

20-18-16-14


GURUP 3 RESİM TABLOSU

 

SmithMachineSquat-2.jpgLegPress-2.jpgLegExtension-2.jpgDumbbellLunge-2.jpg
LyingLegCurl-2.jpgStiffLeggedBarbellDeadlift-1.jpgStandingCalfRaisemachine-2.jpgSeatedCalfRaiseMachine-2.jpg


GURUP 4 : SHOULDER – TRAPEZ – ABS

SIRA

BÖLGE

EGZERSİZ

SET

TEKRAR

1

SHOULDER

Seated Barbell Press Behind Neck

4

12-10-8-6

2

SHOULDER

Lying Dumbbell Side Lateral

3

12-10-8

3

SHOULDER

Bent Over Dumbbell Rear Raise

3

12-10-8

4

TRAPEZ

Barbell Upright Row

4

12-10-8-6

5

TRAPEZ

Dumbbell Shrug

3

12-10-8

6

ABS

Oblique Crunch

4

25

7

ABS

Leg Pull – In

4

25

8

WAIST

Dumbbell Side Bend

4

50


GURUP 4 RESİM TABLOSU

SeatedBarbellPressBehindNeck-2.jpgLyingDumbbellSideLateral-2.jpgBentOverRearDeltRaise-2.jpgBarbellUprightRow-2.jpg
DumbbellShrug-2.jpgObliqueCrunches-2.jpgLegPull-In-2.jpgDumbbellSideBend-2.jpg
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