Ayarl? 6 ayl?k uzun dönem program - JEFIT

Ayarl? 6 ayl?k uzun dönem program - JEFIT

Ayarl? 6 ayl?k uzun dönem program banner

Ayarl? 6 ayl?k uzun dönem program

AUDIO TIP

Bulking

Beginner

Dumbbell

Plan Details

The Ayarl? 6 ayl?k uzun dönem program routine by dbarang is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Is?nma program?ndan sonras?nda geçilecek 6 ayl?k uzun dönem tüm vücut çal??t?rma program?. Her kas grubu için çok yönlü ve çe?itli egzersizler içeriyor.

Routine detail

Mon

Gö?üs, omuz ve arka kol

Est. 77 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Tue

S?rt ve ön kol

Est. 77 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Wed

Bacak ve kar?n

Est. 67 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Thu

Gö?üs, omuz ve arka kol

Est. 78 min

7 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Fri

S?rt ve ön kol

Est. 78 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Sat

Bacak ve kar?n

Est. 77 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets