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Alzira Rodriguez Çalışma Programı

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Alzira Rodriguez Çalışma Programı

Pazartesi: Üst Bacak/Calf

 

Leg Extensions 5 x 15, 15, 12, 12                                               Hareketin Videosu

Hack Squats 5 x 15, 15, 12, 12                                                   Hareketin Videosu

Leg Press 5 x 15, 12, 10, 8, 8                                                     Hareketin Videosu

Narrow Dumbbell Squat 5 X 15                                                    Hareketin Videosu

Front Squats 5 x 15, 12, 10, 8, 8                                                 Hareketin Videosu

Smith Machine Stationary Lunges 4 x 10 (Each leg)                     Hareketin Videosu

Seated Calves Machine 4 x 30                                                      Hareketin Videosu

Standing Calves Machine 4 x 15                                                    Hareketin Videosu

 

Salı: Omuz / Triceps

 

Smith Machine Seated Shoulder Press 5 x 15, 12, 10, 8, 6               Hareketin Videosu

Arnold Press 5 x 15, 12, 10, 8, 6                                                    Hareketin Videosu

Dumbbell Seated Side Lateral Raise 5 x 15, 12, 10, 8, 6                   Hareketin Videosu

High Rope Pulls 5 x 15, 12, 10, 8, 6                                                Hareketin Videosu

Overhead Dumbbell Press 5 x 15, 12, 10, 8, 6                                  Hareketin Videosu

Close Grip Bench Press 5 x 15, 12, 10, 8, 6                                      Hareketin Videosu

Rope Push Downs 5 x 15, 12, 10, 8, 6                                            Hareketin Videosu

 

Çarşamba: Sırt- Kanat / Biceps

 

Wide Grip Pull-ups 5 x 15                                                               Hareketin Videosu

Wide Grip Pull Downs 5 x 15, 12, 10, 8, 6                                        Hareketin Videosu

One Arm Barbell Row 5 x 15, 12, 10, 8, 6                                        Hareketin Videosu

Wide Grip Standing Pull Downs 5 x 15, 12, 10, 8, 6                        Hareketin Videosu

One Arm Dumbbell Rows 4 x 15, 12, 10, 8                                       Hareketin Videosu

Weighted Hyperextensions 4 x 15                                                  Hareketin Videosu

EZ Curl Preacher Curl 5 x 15, 12, 10, 8, 6                                        Hareketin Videosu

Standing Barbell Curls 5 x 15, 12, 10, 8, 6                                        Hareketin Videosu

Dumbbell Curls 21’s x 4                                                                     Hareketin Videosu

 

Perşembe : Hams/Plyometrics/Calf

 

Leg Curls 6 x 20, 20, 15, 15, 12, 12                                                 Hareketin Videosu

Dumbbell Stiff Leg Deadlift 6 x 20, 20, 15, 15, 12, 12                      Hareketin Videosu

Pop Squats x 15                                                                            Hareketin Videosu

Alien Squats x 15                                                                          Hareketin Videosu

One Leg Lunge Jumps x 15                                                            Hareketin Videosu

Wide High Jumps x 15                                                                    Hareketin Videosu

Seated Calf Raises 4 x 15                                                                Hareketin Videosu

Standing Calf Raises 4 x 30                                                             Hareketin Videosu

 

Cuma : Kalça /Göğüs

 

Cable Butt Kick Backs 5 x 15 each leg                                               Hareketin Videosu

1 Dakika Deep Squat Holds x 5                                                        Hareketin Videosu

Incline Smith Machine Press 4 x 15, 12, 10, 8                                    Hareketin Videosu

Push Ups 4 x 15                                                                            Hareketin Videosu

Decline Dumbbell Press 4 x 15, 12, 10, 8                                          Hareketin Videosu

Wide Grip Dips on Assisted Chin Up Machine 4 x 15, 12, 10, 8         Hareketin Videosu

Dumbbell  Pullovers 4 x 15, 12, 10, 8                                               Hareketin Videosu

 

Cumartesi: Off

Off

Pazar: Off

Off

 

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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