Skyport 1.program

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Skyport 1.program

Shared By : Marco Tulio

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 153

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Description

Ya? yakmaya, dayan?kl?l??? ve tendonlar? güçlendirmeye yönelik program.nHaftada 4 antrenmann1.gö?üs ve önkoln2.s?rt ve arkakoln3.bacakn4.omuz ve kardionnTüm antrenmanlardan önce 10dk ?s?nmanBacak antrenman?ndan sonra kardio yokn1.2.4. Antrenmanlardan sonra 30 dk kardio (enaz 20dk)nKardio ko?u band? - eliptik bisiklet - yatay yada normal bisiklet olabilir

Monday

fat loss

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Chest		Dumbbell Incline Bench Press	60 sec	15	4
Chest		Dumbbell Incline Fly	60 sec	15	4
Chest		butterfly machine-mak.öne iti?	60 sec	12	4
Chest		Bent Arm Dumbbell Pullover	60 sec	12	4
Chest		Push Up	60 sec	Undefined	2
Biceps		Dumbbell Alternate Bicep Curl	60 sec	12	4
Biceps		Hammer Curls	60 sec	12	4
Biceps		Standing Biceps Cable Curl	60 sec	Undefined	3
Cardio		Treadmill Running	60 min	N/A	N/A

ANY	2 - s?rt ve arkakol

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Back		Gironda Sternum Chins	60 sec	12	4
Back		Wide-Grip Lat Pulldown	60 sec	15	3
Back		Underhand Pull down	60 sec	15	3
Back		Cable Seated Row	60 sec	15	4
Triceps		Seated Triceps Press	60 sec	12	4
Triceps		Bench Dip	60 sec	12	4
Triceps		Close Triceps Pushup	60 sec	Undefined	3
Cardio		Treadmill Running	60 min	N/A	N/A

ANY

3 - bacak

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Upper Legs		Leg Press	60 sec	15	4
Upper Legs		Clean Deadlift	60 sec	15	4
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		ball & dumbell squat - duvarda topla squat	60 sec	15	3
Lower Legs		Standing Calf Raises	60 sec	15	5

ANY	4 - omuz ve kardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Shoulders		Dumbbell Shoulder Press	60 sec	15	4
Shoulders		Dumbbell Lateral Raise	60 sec	15	4
Shoulders		Dumbbell Front Raise	60 sec	15	4
Shoulders		rear deltoid machine-mak.önden geri aç??	60 sec	12	4
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Elliptical Training	60 min	N/A	N/A

ANY	Kar?n egzersizleri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Decline Crunch	60 sec	8	3
Abs		Decline Reverse Crunch	60 sec	8	3
Abs		Hanging Leg Raise	60 sec	8	3
Abs		Cable Seated Crunch	60 sec	8	3
Abs		Torso Rotation	60 sec	8	3

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