FullBody (Tek Rutin)

Haftada 3 gün.
1- PLAKALI FRONT SQUAT
20-16-8-8 tekrar, 30-60-60 sn. dinlenme.
Topuklar plaka üzerinde ve ayaklar açıklığı dar.

2-STİFF LEG DEADLİFTS
20-15-15 tekrar, 30-30 sn. dinlenme.

3-HAM-CURLS
6-6-6 tekrar, 60-60 sn. dinlenme.

4-CLOSE GRİP BENCH PRESS
6-6-6-20 tekrar, 60-60-30 sn. dinlenme.

5-BARFİKS
6 ile 15 tekrar arası 4 set, 30 ile 30 sn. dinlenme.

6-ANGLED SİDE RAİSE
15 ile 20 tekrar arası 4 set, 30 sn. dinlenme.

7-CABLE PULL
15-15-15 tekrar, 30-30-30 sn. dinlenme.

8-DUMBELL CURL-LONG BAR CURL
Süper set 12-10-8 tekrar, 30-60 sn. dinlenme.

 
9-SKULL CRUSHERS
8-6-6 tekrar, 60-60 sn. dinlenme.


Kaynak: UNSATISFIED - Ege Fitnes (Tıkla-izle)

FullBody (2 Rutin)

Rutin 1
1- Front Squat, 6-8 reps, 4 sets

2- Deadlift & Bar Shrugs, 8 reps & 20 reps, 4 sets

3- Incline Bench Press & Bar Rows, 6-8 reps, 4 set

4- Weighted Dips & Pull Ups, 8 reps, 4 sets

5- Military Press 6-8 reps, 4 sets

6- Arnold Press & Rear Deltoid Raises, 8 reps & 15 reps, 3 sets

7- Cable Biceps Curls & Triceps Pushdowns, 8 reps, 4 sets


Rutin 2
1- Leg Press & Std. Calf Raises, 8-12 reps & 20 reps, 3 sets

2- Bulgarian Squat, 8-12 reps, 3 set

3- Dumbell Shoulder Press, 8-12 reps, 4 sets

4- Military to Neck Press, 12 reps, 4 sets

5- Incline Dumbell Press & Dumbell Rows, 8-12 reps, 4 sets

6- Pull Ups & Push Ups, 12-15 reps, 3 sets

7- Cable Biceps Curls & Cable Rope Extensions, 8-12 reps, 4 sets, No Rest!