Advanced Split Training Program For Definition

İleri Seviye Bölgesel Ayrıntı Kazanma Programı

A.GURUBU : CHEST – TRICEPS – ABS

	BÖLGE	EGZERSİZ	SET	TEKRAR
1	CHEST	Smith Machine Incline Bench Press	3	15
2	CHEST	Incline Bench Dumbbell Fly	3	15
3	CHEST	Cable Cross Over	3	15
4	CHEST	Cross Bench Dumbbell Pullover	3	15
5	TRICEPS	Lying Triceps Press	3	15
6	TRICEPS	Triceps Push Down	3	15
7	ABS	Knee – Hip Raise On Parallel Bars	3	20
8	ABS	Decline Oblique Crunch	3	20

A GURUBU EGZERSİZ RESİMLERİ

B GURUBU : BACK – BICEPS – FORE ARMS

SIRA	BÖLGE	EGZERSİZ	SET	TEKRAR
1	LAT	Wide Grip Front Pull Up	3	15
2	M.BACK	Bent Over Barbell Row	3	15
3	M.BACK	Seated Row Machine – Hammer Grip	3	15
4	BICEPS	Z- Barbell Curl	3	15
5	BICEPS	Seated Dumbbell Curl	3	15
6	BICEPS	Cross Body Hammer Curl	3	15
7	FORE ARM	Barbell Wrist Curl On Knees	3	15
8	FORE ARM	Reverse Cable Curl	3	15

C GURUBU : QUADRICEPS – HAMSTRING – CALVES

SIRA	BÖLGE	EGZERSİZ	SET	TEKRAR
1	QUADRICEPS	Barbell Squat	3	15
2	QUADRICEPS	Leg Press	3	15
3	QUADRICEPS	Leg Extension	3	15
4	HAMSTRING	Dumbbell Lunge	3	15
5	HAMSTRING	Lying Leg Curl	3	15
6	CALVES	Seated Calf Raise Machine	3	15
7	CALVES	Standing Calf Raise Machine	3	15
8	CALVES	Standing One Leg Dumbbell Calf Raise	3	20

C GURUBU EGZERSİZ RESİMLERİ

D GURUBU : SHOULDER – TRAPEZ – ABS

SIRA	BÖLGE	EGZERSİZ	SET	TEKRAR
1	SHOULDER	Smith Machine Press Behind Neck	3	15
2	SHOULDER	Cable Side Lateral Raise	3	15
3	SHOULDER	Bent Over Cable Two Arm Deltoid Rear Raise	3	15
4	TRAPEZ	Front Cable Raise	3	15
5	TRAPEZ	Dumbbell Shrug	3	15
6	ABS	Seated Leg Knee Up	3	20
7	ABS	Reverse Crunch	3	20