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BODY BUILDING

BURADAYSANIZ, MUHTEMELEN NORMAL ANTRENMANLARINIZIN
ÖTESİNDE BİR MEYDAN OKUMA ARIYORSUNUZ.

HERGÜN VÜCUT GELİŞTİRME

Harika bir "pump" ve vücut geliştirme antrenmanı yapmayı sevenler için.

NEDEN BODYBUILDING?

Klasik BodyBuilding antrenman metodları ve kavramlarının birleşimi, size bugüne kadar yaptığınız herhangi bir programdan çok daha büyük bir kazanç sağlayacak. 6 günlük antrenman programının bölümleri; Upper Body Push, Upper Body Pull, Lower Body Push/PUll, Monostructural Workout, Shoulder/Glutes, Arms & Core.

BodyBuilding antrenmanları, verimli, eğlenceli, aynı zamanda hem yağ yakma hem de kas geliştirme kapasitesine sahiptir. Bana göre, antrenman programlarının “kutsal kitabıdır”. Ancak gerçekten çok zor antrenmanlar olacak, bu yüzden zorlanmaya hazır olun!

ÖRNEK HAFTA

  1. Pazartesi - Upper Body Anterior
  2. Bench Press:
    5 sets: 3 reps

    *Rest 2:00-2:30 b/t sets
    * Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

    Reverse Grip Barbell Bench Press
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight and stay the same or build across all sets.

    1:1:2 Incline DB Bench

    4 sets: 10 Reps
    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight and stay the same or build across all sets.

    Flat Bench DB Chest Fly
    4 sets: 12 reps

    *Rest 1:00-1:30 b/t sets

    Ring Curls
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a light/moderate weight. Stay the same and focus on strict control throughout

    Standing KB Crush Grip Bicep Curl
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

  3. Salı - Upper Body Posterior
  4. Strict Pull-Ups
    5 sets: 10 reps

    *Rest 2:00-2:30 b/t sets
    * Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

    Double DB Prone Row
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight, stay the same or build across sets

    Lat Pulldowns – Neutral Close Grip
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight, stay the same or build across sets

    Ring Y Raise
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Inverted Skull Crusher
    4 sets: 10 reps (Each side)

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight, stay the same or build across sets

    Standing KB Crush Grip French Press
    4 sets: 12 reps

    *Rest 1:00-1:30 b/t sets

  5. Çarşamba - Lower Body Push Pull
  6. Back Squat
    5 sets: 3 reps

    *Rest 2:00-2:30 b/t sets
    * Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

    Deadlift
    5 sets: 3 reps

    *Rest 2:00-2:30 b/t sets
    * Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

    Front Racked Barbell Box Step-Ups
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight; stay the same or build across sets

    Hamstring Ring Curls
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight; stay the same or build across sets

    Weighted Hip Thrust
    4 sets: 10 reps

    *Rest 1:30-2:00 b/t sets

    Seated Dumbbell Calf Raise
    4 sets: 15-20 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight; stay the same or build across sets

  7. Perşembe - Monostructural Day
  8. Metcon

    5 sets
    AMRAP 3 minutes:
    18 GHDs
    12 Box Jumps (24/20)
    Max Reps Sandbag Over Bar/Box (150/100)
    *rest 3 minutes between sets.

    Monostructural

    Every 2:30 for 10 sets: (25 total minutes)
    20/16 cal Assault Bike

  9. Cuma - Shoulder and Glutes
  10. Shoulder Press
    5 sets: 3 reps

    *Rest 2:00-2:30 b/t sets
    * Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

    Bottom-Up Single Arm Standing KB Press
    4 sets: 12 reps (each side)

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight; stay the same or build across

    Leaning Lateral Raise
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Crossover Symmetry Iron Scap Protocol

    * Notes: If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

    GHD Hip Extension
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Alternating Double DB Step Back Lunges (Front Rack)
    4 sets: 10 reps (each side)

    *Rest 2:00-2:30 b/t sets

    Kneeling Banded Hip Extension
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets
    *Build to a moderate weight; stay the same or build across

  11. Cumartesi - Arms & Core
  12. Ring Pushups
    5 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Ring Pullups
    5 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Tricep Dips
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Single DB Double Head Curl
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    Seated Tricep DB French Press
    4 sets: 10 reps

    *Rest 1:00-1:30 b/t sets

    DB Preacher Curl
    4 sets: 10 reps (each side)

    *Rest 1:00-1:30 b/t sets

    Core Work:

    4 Rounds
    10 Strict TTB
    10 KB Side Bends
    10 GHD Russian Twists
    :45 sec Side Plank (each side)
    30yd Single DB Overhead Carry (Left– as heavy as possible)
    30yd Single DB Overhead Carry (Right – as heavy as possible)

  13. Pazar
  14. Rest

BEN

Ben; Sporcu, Eğitmen, Koca ve Babayım.
Strong House ve StrongX'in, Kurucusu/Antrenman Programlayıcısı ve Baş Antrenörüyüm. 10 yaşımdan beri spor yapıyorum ve rekabet ruhumu hiçbir zaman kaybetmedim. KickBoxing, Windsurf, ScubaDiving spor dalları ile uğraştıktan sonra 2016 yılının sonlarından beri CrossFit yapıyorum.