Başladı Diyince Başlıcak #15 (30.05.20)

Bacak

- DB Lunge

• 4x5(each leg) - 10kgx2

- Squat

• 6x10 - 15kg + bar

- Stiff Leg Deadlifts

• 4x12 - 25kg + bar

- Standing Calf Raise 

• 8x15 - 10kgx2

Başladı Diyince Başlıcak #14 (27.05.20)

Biceps

- Standing Barbell Curl

• 4x8 - 25kg + bar

- Preacher Curl

• 4x8 - 20kg + bar

- Standing Hammer Curl

• 4x12 - 11kgx2

- Concentration Curl

• 3x12 - 8.5kg - 8.5kg - 8.5kg

- Rerverse Barbell Curl

• 4x10 - 17kg + bar

Başladı Diyince Başlıcak #13 (25.05.20) - Post Bel Tutulması

Göğüs - Triseps

- Barbell Bench Press

• 4x10 - 35kg+bar 

- Incline DB Bench Press

• 4x10 - 2x11kg

- Decline DB Bench Press

• 4x10 - 2x10kg

- DB Flys

• 4x12 - 2x10kg

- Close Grip BP

• 5x10 - 17kg+bar

- Triceps Kickback

• 3x12 - 12kg

- One Arm DB Extension

• 3x10 - 5kg

- Lying Triceps Extension

• 3x10 - 17kg+bar

Başladı Diyince Başlıcak #12 (20.05.20)

Sırt

- Bent Over Barbell Row    

•  4x12 - 45kg+bar

-  One Arm DB Row

•  3x10 - 12-15-15kg

- Deadlifts 

• 4x10 - 45kg

Bel vefat verdiği için devam edilemedi.

Başladı Diyince Başlıcak #11 (18.05.20)

Omuz

- Military Press       

• 4x14 - 22-22-22-20kg

- Seated DB Press

• 4x8 - 2x7,5kg

- DB Front Raise

• 3x10 - 2x7.5kg

- DB Lateral Raise

• 12,10,8,8,6 - 2x6kg

- DB Reverse Fly

• 3x10 - 2x6kg

Başladı Diyince Başlıcak #10 (16.05.20)

Bacak

- DB Lunge

• 4x5(each leg) - 10kgx2

- Squat

• 6x10 - 15kg + bar

- Stiff Leg Deadlifts

• 4x12 - 25kg + bar

- Standing Calf Raise 

• 8x15 - 10kgx2

Başladı Diyince Başlıcak #9 (15.05.20)

Biceps

- Standing Barbell Curl

• 4x8 - 25kg + bar

- Preacher Curl

• 4x8 - 20kg + bar

- Standing Hammer Curl

• 4x12 - 11kgx2

- Concentration Curl

• 3x12 - 10kg - 10kg - 8.5kg

- Rerverse Barbell Curl

• 4x10 - 17kg 

Başladı Diyince Başlıcak #8 (13.05.20)

Göğüs - Triseps

- Barbell Bench Press

• 4x10 - 35kg+bar 

- Incline DB Bench Press

• 4x10 - 2x11kg

- Decline DB Bench Press

• 4x10 - 2x10kg

- DB Flys

• 4x12 - 2x10kg

- Close Grip BP

• 5x10 - 17kg+bar

- Triceps Kickback

• 3x12 - 12kg

- One Arm DB Extension

• 3x10 - 5kg

- Lying Triceps Extension

• 4x12 - 17kg+bar

Başladı Diyince Başlıcak #7 (11.05.20)

Sırt

- Bent Over Barbell Row    

•  4x12 - 45kg+bar

-  One Arm DB Row

•  3x10 - 12-15-15kg

- Deadlifts 

• 4x10 - 45kg

- DB Shrugs

• 4x12 - 2x15kg

- Pull Up

• 3xMax

Başladı Diyince Başlıcak #6 (10.05.20)

Omuz

- Military Press       

• 4x14 - 25-20-20-20kg

- Seated DB Press

• 4x8 - 2x7,5kg

- DB Front Raise

• 3x10 - 2x7.5kg

- DB Lateral Raise

• 12,10,8,8,6 - 2x5kg

- DB Reverse Fly

• 3x10 - 2x5kg

Başladı Diyince Başlıcak #5 (08.05.20)

Bacak

- DB Lunge

• 4x5(each leg) - 10kgx2

- Squat

• 6x10 - 15kg + bar

- Stiff Leg Deadlifts

• 4x10 - 25kg + bar

- Standing Calf Raise 

• 8x15 - 10kgx2

Başladı Diyince Başlıcak #4 (06.05.20)

Biceps

- Standing Barbell Curl

• 4x8 - 25kg + bar

- Preacher Curl

• 4x8 - 20kg + bar

- Standing Hammer Curl

• 4x12 - 10kgx2

- Concentration Curl

• 3x12 - 10kg - 10kg - 7.5kg

- Rerverse Barbell Curl

• 4x10 - 15kg 

Başladı Diyince Başlıcak #3 (05.05.20)

Göğüs - Triseps


- Barbell Bench Press

• 4x10 - 30kg+bar 

- Incline DB Bench Press

• 4x10 - 2x12kg

- Decline DB Bench Press

• 3x10 - 2x10kg

- DB Flys

• 4x12 - 2x10kg

- Close Grip BP

• 5x10 - 15kg+bar

- Triceps Kickback

• 3x12 - 12kg

- One Arm DB Extension

• 3x10 - 5kg

- Lying Triceps Extension

• 4x12 - 15kg+bar

Başladı Diyince Başlıcak #2 (02.05.20)

Sırt

- Bent Over Barbell Row    

•  4x12 - 40kg+bar

-  One Arm DB Row

•  3x10 - 10-12-12kg

- Deadlifts 

• 4x10 - 40kg

- DB Shrugs

• 4x10 - 2x15kg

- Pull Up

• 3xMax

Başladı Diyince Başlıcak #1 (01.05.20)

Omuz

- Military Press       

•  4x14 - 20kg+bar

- Seated DB Press

•  4x8 - 2x7,5kg

- DB Front Raise

• 3x10 - 2x7.5kg

- DB Lateral Raise

• 12,10,8,8,6 - 2x5kg

- DB Reverse Fly

• 3x10 - 2x7.5kg

Basmahane #20

Pushups - 12 x 4
Dumbbell press - 17.5 17.5 kg 10 x 4

Seated calf raises - 30 kg 12 x 4
Smith machine calf raises - 40 kg 12 x 4

Cardio

Basmahane #19

Barbell row - 50 kg 10 x 4
Lat pulldown - 50 kg 10 x 4
Rope pull in - 36 kg 10 x 4
Seated row - 50 kg 10 x 2
W raieses - 10 10 kg 10 x 4

Basmahane #18

Squats - 60 kg 8 x 4

Box step up - 12 12 kg 10 x 4

Cable pull through - 36 kg 10 x 2, 43 kg 10 x 2

Banded kick back x 12, Banded abduction x10 4 superset

Basmahane #17

Barbell Curl - 20 kg 10 x 4

Dumbbell hammer curl - 8 8 kg 10 x 4

Chin up - 8 x 4

Triceps pushdown - 36 kg 12 x 4

abs

Basmahane #16

Overhead Barbell Press - 60 lbs 10 x 4
Side Lateral Raise - 8 8 kg 10 x 4
Plate Front Raise - 15 kg 10 x 4
Plate Shrugs - 20 20 kg 12 x 3

Squats - 60 kg 8 x 4

Cardio

Basmahane #15

Barbell row - 50 kg 12 x 4
Straight arm rope pushdown - 43 kg 10-10-10-8
Low cable row - 50 kg 10 x 4
W raises - 10 10 kg 10 x 4

Abs

Basmahane #14 (7 Şubat)

Barbell row - 50 kg 12 x 4
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Basmahane #13 (2 Şubat)

Squats - 70 kg 6 x 5
Split squats - 12 12 kg 10 x 4
Cable sprint - 14 kg 10 x 2
Deadlift - 60 kg 10 x 4
Banded kickbacks - 12 x 4
Banded hip thrust - 60 kg 8 x 4
Cable kickbacks - 14 kg 10 x 2

Basmahane #12 (28 Ocak)

Pushups - 15 x 4

Dumbbell chest press - 20 20 kg 8 x 4

Incline smith machine chest press - 30 kg 8 x 2

Fly machine - 57 kg 8 x 4

Triceps pushdown - 36 kg 10 x 4
Overhead rope extention - 23 kg 10 x 4

Abs + Cardio

Basmahane #11

Overhead Barbell Shoulder Press - 50 lbs 12-12-9-9
Dumbbell front raise - 8 8 kg 12 x 4
Lateral side raise - 8 8 kg 10 x 4
Reverse fly machine - 43 kg 10 x 4
Facepulls - 36 kg 8 x 4
Plate shrugs - 25 25 kg 8 x 3

Abs

Basmahane #10

Squats - 70 kg 5 x 5
Box step up - 20 kg barbell x 10, 12 12 kg kettlebell x 10
Split squats - 12 12 kg 10 x 4
Deadlift - 60 kg 10-10-8-8
Banded hip abductions - 10 x 2
Banded kick backs - 10 x 2
Cable pull through - 43 kg 10 x 2
Banded Hip thrust - 60 kg 8 x 3
Smith machine calf raise - 40 kg 12 x 3

Basmahane #9 (20 Ocak)

Pull ups - 6 x 3
Dumbbell rows - 20 kg 10 x 4
Straight arm pushdown - 36 kg 10 x 4
Single arm cable row - 30 kg 10 x 4
W raise - 10 10 kg 10 x 4
Back extentions - 12 x 4

8 min cardio

Basmahane #8

Squats - 70 kg 5 x 5
Reverse lunges - 12 12 kg 12 x 4
Cable Pull Through - 43 kg 11 x 4

Push ups - 15 x 3
Dumbbell press - 20 20 kg 10-8
Fly machine - 50 kg 10 x 4

Basmahane #7

Squats - 70 kg 5 x 5
Walking lunges - 14 14 kg 2 gidiş 2 geliş
Cable Pull Through - 30 kg 12 x 4
Single leg Deadlift - 12 12 kg 10 x 4
Banded kickback - 12 x 2
Banded Hip abduction - 12 x 2
Cable donkey kick - 14 kg 10 x 2

Basmahane #6 (16 Ocak)

Barbell Curl - 50 lbs 10 x 4
Seated Dumbbell Curl - 8 8 kg 10 x 4
Hammer Curl - 8 8 kg 10 x 4

Reverse Barbell Curl - 15 kg 10 x 3

Overhead Rope Extention - 30 kg 10 x 4
Triceps Pushdown - 36 kg 10 x 4

HIIT 6 min

Basmahane #5

Squats - 60 kg 8 x 4
Walking lunges - 12 12 kg 2 gidis 2 gelis
Box step up - 12 12 kg 10 x 3
Pilates ball hamstring curl - 12 x 4
Deadlift - 70 kg 8-5
Seated calf raise - 30 kg 12 x 4

Abs

Basmahane #4

Overhead barbell shoulder press - 50 lbs 10 x 4
Plate front raise - 15 kg 10 x 4
Lateral side raise - 8 8 kg 10 x 4
Rear delt cable pull - 14 kg 10 x 4
Facepull - 30 kg 10 x 4
Plate shrug - 25 25 kg 10 x 3

Basmahane #3 (9 Ocak)

Barbell row - 50 kg 10 x 4
Lateral pulldown - 55 kg 10 x 4
One arm cable row - 36? kg 10 x 4
W raise - 10 10 kg 10 x 4
Back extention - 12 x 3

Barbell curl - 50 lbs 10 x 2, 40 lbs 10 x 2
Seated dumbbell curl - 8 8 kg 8 x 4
Hammer curl - 8 8 kg 8 x 4

Basmahane #2

Squats - 60 kg 7 x 4
Kettlebell lunges - 12 12 kg 12 x 4
Cable sprint - 9 kg 10 x 3
Deadlift - 70 kg 8 x 3
Banded pilates ball hamstring curls - 12 x 4
Cable donkey kick back - 9 kg 10 x 3

Pushups - 12 x 3

Basmahane #1

Squats - 60 kg 6 x 4
Single kettlebell lunges - 20 kg 12 x 4
Leg press - 70 kg 6 x 4
Sitting calf raise - 25 kg 10 x 4

Dumbbell press - 20 20 kg 8 x 4
Yoga push ups - 10 8 6

Triceps pushdown - 36 kg 10 x 4