GENEL PROGRAM
Hareket
Set
Tekrar
Sit-Up
2-3
20-30
Leg Raise
2-3
20-30
Squat
4
5-6
Leg Curl
3
6-8
Deadlift
3
4-6
Bent-Over Barbell Row
4
6-8
Barbell Shrug
3
8-10
Bent-Arm Pullover
3
4-6
Bench Press
4
6-8
Military Press
3-4
4-6
Lying Triceps French Press
3
6-8
Barbell Curl
3
6-8
Barbell Wrist Curl
3
10-15
Standing Calf Raise
4
8-12

 

ATLETİZM
Haftada 2-3 Gün
Hareket
Set
Tekrar
Squat
2
8
Leg Extension
3
12
Lying Leg Curl
3
12
Standing Barbell Press
4
6
Dead Lift
3
10
Sit-Up
3
20
Incline B. Leg Raise
3
20
Standing Calf Raise
3
10

 

BASKETBOL
Haftada 3 Gün
Hareket
Set
Tekrar
Bench Press
3
8-10
Military Press
3
6
Bent-Over Barbell Row
3
6-8
Triceps Pressdown
3
8
Barbell Curl
2
10
Upright Row
3
8-10
Squat
3
10
Leg Extension
4
10
Leg Curl
4
10
Calf Raise
3
15
Wrist Curl
2
25
Crunch
2
30

 

BEYSBOL
Haftada 3 Gün
Hareket
Set
Tekrar
Military Press
3
10
Lateral Raise
3
8-10
Triceps Pressdown
3
8-10
Barbell Curl
2
12
Reverse Curl
2
12
Upright Row
2
12
Forward Wrist Curl
2
25
Reverse Wrist Curl
2
25
Crunch
2
25
Leg Extension
2
10
Leg Curl
2
10
Calf Raise
2
20

 

BOKS
Haftada 3 Gün
Hareket
Set
Tekrar
Bench Press
3
8
Military Press
3
10
Upright Row
2
10
Lateral Raise
2
15
Bent-Over Barbell Row
2
12
Squat
3
20
Leg Extension
2
15
Leg Curl
3
15
Standing Calf Raise
2
20
Reverse Curl
2
25
Weighted Crunch
3
12
Side Bend with Dumbbell
2
20
Shrug
3
12

 

FUTBOL
Haftada 2-3 Gün
Hareket
Set
Tekrar
Bench Press
2
8
Press Behind Neck
3
8
Upright Rowing
3
8
Dumbbell Shrug
3
12
L. B. Triceps Extension
3
8
Bent Over B. Rowing
3
6
Standing Barbell Curl
3
8
Squat
4
6-8
Leg Extension
3
12
Lying Leg Curl
2
12
Standing Calf Raise
3
12
Dead Lift
4
6-8
Sit-Up
2
30
Incline Bench Leg Raise
2
30

 

GÜREŞ
Haftada 2-3 Gün
Hareket
Set
Tekrar
Bent-Over Barbell Rowing
4
8
Wide Grip Chin
3
Max.
Standing Barbell Press
3
8
Bench Press
4
8-10
L. B. Triceps Extension
3
10-12
Upright Rowing
4
8
Squat
3
8
Standing Barbell Curl
3
8
Sit-Up
3
25
Incline Bench Leg Raise
3
25
Dumbbell Shrug
3
15

 

MARTIAL ARTS
Haftada 3 Gün
Hareket
Set
Tekrar
Bench Press
3
8-12
Military Press
3
12
Bent-Over Barbell Row
3
8
Bent-Arm Pullover
2
8-12
Lateral Raise
2
8-12
Upright Row
2
15
Barbell Curl
2
12
Squat
3
10
Leg Extension
2
12
Leg Curl
2
12

 

SPRINTERS, HURDLERS & JUMPERS
Haftada 3 Gün
Hareket
Set
Tekrar
Squat
2
8
Leg Extension
3
12
Leg Curl
3
12
Military Press
4
6
Deadlift
3
10
Crunch
3
20
Calf Raise
2-3
10

 

THROWERS
Haftada 3 Gün
Hareket
Set
Tekrar
Bench Press
2
8
Military Press
3
6
Dumbbell Lateral Raise
4
8
Bent-Over Barbell Row
3
6-8
Triceps Pressdown
3
6-8
Squat
6
4-5
Leg Extension
3
12
Leg Curl
3
12
Weighted Crunch
3
20
Wrist Curl
3
20

 

YÜZME
Haftada 3 Gün
Hareket
Set
Tekrar
Pullover Movement
3
12
Bent-Over Barbell Row
3
8-12
Upright Row
3
8-12
Triceps Pressdown
3
10
Bench Press
3
8-12
Dumbbell Flye
3
8-12
Leg Extension
3
12
Leg Curl
3
12
Crunch
3
25

 

WINDSURF
Haftada 2-3 Gün
Hareket
Set
Tekrar
Dumbbell Triceps Extension
3
12
Press Behind Neck
3
10
Standing Barbell Curl
3
10
Barbell Bent Over Rowing
3
12
Pulldown (Öne)
3
12
Dumbbell Side Lateral Raise
3
10
Barbell Wrist Curl
3
12
Barbell Reverse Wrist Curl
3
12
Sit-Up
3
25
Incline Bench Leg Raise
3
25

* "Joe Weider's Bodybuilding System"
Erol Uğur, Özer Baysaling, "Herkes İçin Spor"
 
   
 
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