Advanced Split Training For Mass – Spormerkezim.com

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

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

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

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

Sayfanın üstüne git