Philip Ricardo Jr. Antrenman Programı
Philip Ricardo Jr. Antrenman Programı
1.Gün: Göğüsler
Incline dumbbell press: 4 set 20, 15, 10, 8 tekrar
Dumbbell press: 4 set 20, 15,10, 8 tekrar
Cable crossovers: 4 set 15 tekrar
Dips: her sette ağırlık ekleyerek maksimum set
Dumbbell pullovers: 3 set 12 tekrar
2.Gün: Bacaklar
Squats or Leg press (ikisinden biri): 5 set 20, 15, 15, 12, 10 tekrar
Leg extensions: 4 set 15 tekrar
Leg curls: 4 set 15 tekrar
Stiff legged dead lifts: 4 set 12 tekrar
Lunges: 3 set 10 tekrar
Standing calf raises: Her set ağırlık ekleyerek en fazla 6 set
3.Gün: Omuzlar
Shoulder press: 4 set 15, 10, 8, 6 tekrar
Superset side laterals and front laterals: 10 tekrar
Rear delts: 3 set 15 tekrar
Shrugs: 4 set 15, 12, 10, 8 tekrar
4.Gün: Göğüsler
Pull-ups: En fazla 6 set
One-armed rows: 3 set 10 tekrar
Seated row: 3 set 15 tekrar
Lat pulldowns: 4 set 15, 10, 10, 8 tekrar
Deadlifts: 3 set 12, 8, 6, 4 tekrar
Good mornings: 3 set 15 tekrar
5.Gün: Kollar
Triceps: close grip bench press 4 set 15, 10, 8, 6 tekrar
Reverse grip bench: 3 set 10 tekrar
Skull crushers: 3 set 10 tekrar
Triceps extension: 4 set 15 tekrar
Biceps: straight bar curls 4 set 20, 15, 10, 8 tekrar
Preacher curls: 3 set 10 tekrar
Hammer curls: 3 set 10 tekrar
Double cable curls: 3 set 15 tekrar