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Viktor Simkin Çalışma Programı

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Viktor Simkin Çalışma Programı

Pazartesi: Kardio

20 Dakika Kardio

 

Salı:  Sırt

Barbell Rows Underhand Grip 4 Set 8-10  Tekrar         Hareketin Videosu

Dumbbell Rows 4 Set 8-10  Tekrar         Hareketin Videosu

Partial Deadlifts 4 Set 8-10  Tekrar         Hareketin Videosu

T-Bar Rows 4 Set 8-10  Tekrar         Hareketin Videosu

Lat Pulldown Underhand Grip 4 Set 8-10  Tekrar         Hareketin Videosu

 

Çarşamba: Göğüs

Incline Dumbbell Press 4 Set 8-10  Tekrar         Hareketin Videosu

Hammer Chest Press Machine 4 Set 8-10  Tekrar         Hareketin Videosu

Dips 4 Set 8-10  Tekrar         Hareketin Videosu

Bench Press 4 Set 8-10  Tekrar         Hareketin Videosu

Cable Cross overs 4 Set 8-10  Tekrar         Hareketin Videosu

 

Perşembe : Quadriceps

Leg Extension 4 Set of 8-10  Tekrar         Hareketin Videosu

Front Squats 4 Set of 8-10  Tekrar         Hareketin Videosu

Leg Press 3 Set of 8-10  Tekrar         Hareketin Videosu

Squats 3 Set of 8-10  Tekrar         Hareketin Videosu

Walking Dumbbell Lunges 4 Set 8-10  Tekrar         Hareketin Videosu

 

Cuma: Kardio

20 Dakika Kardio

 

Cumartesi : Kol

Tricep Extensions V Grip 4 Set 8-10  Tekrar         Hareketin Videosu

Close Grip Bench Press 4 Set 8-10  Tekrar         Hareketin Videosu

Tricep Rope Pushdowns 4 Set 8-10  Tekrar         Hareketin Videosu

Skull Crushers 4 Set 8-10  Tekrar         Hareketin Videosu

Barbell Curls 4 Set 8-10  Tekrar         Hareketin Videosu

Hammer Curls 4 Set 8-10  Tekrar         Hareketin Videosu

İncline Dumbbell Curls 4 Set 8-10  Tekrar         Hareketin Videosu

Cable Straight Bar Curls 4 Set 8-10  Tekrar         Hareketin Videosu

 

Pazar : Hamstrings/calves (Sabah)

Romanian Deadlifts 4 Set of 8-10  Tekrar         Hareketin Videosu

Lying Hamstring Curls 4 Set 8-10  Tekrar         Hareketin Videosu

Standing Calf Raises 4 Set 8-10  Tekrar         Hareketin Videosu

Seated Calf Raises 4 Set 8-10  Tekrar         Hareketin Videosu

 

Pazar : Traps/Shoulders (Akşam)

Barbell Shrugs 4 sets 8-10  Tekrar         Hareketin Videosu

Dumbbell Shrugs 4 Set 8-10  Tekrar         Hareketin Videosu

Barbell Military Press 4 Set 8-10  Tekrar         Hareketin Videosu

Upright Rows 4 Set 8-10  Tekrar         Hareketin Videosu

Reverse Pec Deck Fly’s 4 Set 8-10  Tekrar         Hareketin Videosu

Dumbbell Side Lateral Raises 4 Set 8-10  Tekrar         Hareketin Videosu

Dumbbell Rear Lateral Raises 4 Set 8-10  Tekrar         Hareketin Videosu

 

 

Yorum Yap


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Strict Standards: Only variables should be assigned by reference in /home/bigspor1/domains/bigspor.com/public_html/plugins/system/yt/includes/site/lib/yt_template.php on line 355

Strict Standards: Only variables should be assigned by reference in /home/bigspor1/domains/bigspor.com/public_html/plugins/system/yt/includes/site/lib/yt_template.php on line 355

Strict Standards: Only variables should be assigned by reference in /home/bigspor1/domains/bigspor.com/public_html/plugins/system/yt/includes/site/lib/yt_template.php on line 355

Tıbbi Sorumluluk Reddi / Yasal Uyarı!

Bu sitede yer alan yazıların tümü, bilgi edinmek isteyen ziyaretçiler için hazırlanmıştır. Bu bilgiler, hiç bir zaman hastalık ve diğer sorunlara yönelik teşhis ve tedavi amaçlı olarak kullanılmamalıdır. Yazılar, sadece yazarların bilgilerini, deneyimlerini ve fikirlerini aktarmaktadır.

Sitede yer alan yazı ve resimlerin kopyalanması, her türlü kullanımı ve bilgilerin uygulanması sonucu doğan hukuki, ahlaki, mesleki, sağlık ve yaşamsal sorunlar sadece bu eylemi gerçekleştiren kişilerin sorumluluğundadır. Bunlardan dolayı ortaya çıkabilecek hiç bir sorundan site ve yazarları sorumlu kılınamaz. Doktorunuza Danışmadan sitede yer alan diyet ve benzerine Başlamayınız

Tüm Katagoriler


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Bizim Seçtiklerimiz


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Son Yorumlar


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