Serdar Aktolga'nın Antrenman Programı


Haftada 4 Gün Pazartesi
Göğüs
İncline Bar.Press 4*12-8
Benç Machine 4*12-8
Benc Fly 4*12-8
Dips 4*12-15
Cable Crossover 4*12-15
Pazı
Barbell Curl 4*12-8
Dumbell Altarnate Curl 4*12-8
Preacher Curl 4*12-8
Hammer Curl 4*10
Karın
Leg Raise 4*30
Crunch 4*30
Salı
Bacak
Front Squat 4*12
Hack squat 4*12-8
Leg extention 4*12
Arka Bacak
Leg curl 8*12-8
Baldır
Standig calf raise 8*25-20-15
Karın
Leg raise 4*30
Crunch 4*30
Çarşanba Dinlenme
Perşembe
Omuz
Barbell front press 4*12-8
Dumbel altarn.front raise 4*12-8

Bent arm over lateral 4*12-8
Side lateral 4*12-8
One arm side cable lateral4*12-8
Arka Kol
Cable pressdown 4*12
Barbell triceps press 4*12-8
One arm dumbell tric.prs. 4*12-8
Reverse cable pressdown 4*12-8
Karın
Leg raise 4*30
Crunch 4*30
Cuma
Kanat-Sırt
Traps barbell rowing 4*12-8
Dumbell Rowing 4*12-8
Close-grip pulldown 4*12-8
Rowing Machine 4*12-8
Trapez
Dumbell shrugg 4*8-12
Baldır
Seated calf raise 8*25-20-15
Karın
Leg raise 4*30
Crunch 4*30