Arka Kol | Arka Bacak | Boyun | Bel | Göğüs | Kalf | Mide-Karın | Omuz | Önkol | Ön Bacak | Pazu | Sırt| Pilates | Pilates İlkeler | Sıçrama Hareketleri | Yüzme Hareketleri | Halter Hareketleri | Fitness Hareketleri | Pilates Hareketleri | Hareket İsimleri| Yeni Hareketler

Antreaman ve çalışma sistemleri

123 HARDLINE»»URUN SECIMI AMİNOASİTLE -AAKG -L-Arginin -Amino2000 -Amino3000 -Amino9000 -Amino Mass -Amino Drink -Glutamine -AOL -BCAA -LCM PROTEİNLER -%80 Whey Protein -Whey Pro -Bipro -Super Hi Pro 128 YAĞ YAKICILAR -Burner -CARNIFIT -CLA ONE -Carnipure -Karnitin -L-Karnitin Likit KİLO ALDIRICILAR -Progainer -Zone -Hi Weit Gain 128 GÜÇ-PERFORMANS -NOX' 1000 Gr -TRIBULUS -Kreatin -Carbopure -Creapure -KGT -D-Ribose -TKM KEMİK SAĞLIĞI -Glucosamine VİTAMİN & MİNERAL -hardline-vitamin-mineral -Saw Palmetto Berries -CHROMIUM PICOLINATE -KOREAN GINSENG -Hardline- Ginkgo Biloba -Omega 3 90 Jel Kapsül --Hardline TAURIN -Women-Men Soy Bar +ÖDEME BİLGİLERİ +DİĞER ÜRÜNLER +EMU OIL +BRONZLAŞTIRICI PROGRAM SEÇ V.Geliştirme Programı 1 V.Geliştirme Programı 2 V.Geliştirme Programı 3 V.Geliştirme programı 12 haftalık Kas Büyütme Programı Serdar Aktolga Programı Ronny Coleman Programı Yeni Başlayanlar Diğer Sporlar İçin VG.Programı Programınızı kendiniz üretin Rich-Gaspari-Advanced-Training-Program Arnold Schwarzeneggeri Program Program Üretici 12 Haftalık Program Video (ing) Atletizm Programı Basketbol Programı Beysbol Programı Boks Programı Futbol Programı Güreş Programı Martial Arts programı SPRINTERS-HURDLERS-JUMPERS THROWERS Programı Yüzme Programı WINDSURF Programı

Vücut gelştirme programı Arnold Schwarzeneggeri Advanced Training Program

BODY FORUM

Arnold Schwarzenegger Advanced Training Program (Rich Gaspari Çalışma Programı)

Pazartesi-Çarşamba -Cuma

Göğüs hareketleri

• 5 sets with 10 – 12 reps of Dumbbell pullovers
• Flat bench flies done 5 sets for 6 – 10 times
• 6 sets of Incline bench press performed for 6 – 10 repetitions
• Cable Crossovers done – 6 sets with 10 – 12 reps
• 5 sets of Dips, continued as much as possible
• 5 sets with 10 – 12 reps of Dumbbell pullovers

Sırt Kanat hareketleri.

• 6 sets of Front wide- grip chin- ups, continued till failure
• 5 sets of T- bar rows, with 6 – 10 repetitions
• 5 sets with 6 – 10 reps of One- arm dumbbell rows
• 6 sets of Seated pulley rows, repeating for 6 – 10 times
• Straight- leg dead lifts – 6 sets for 15 reps

Bacak hareketleri

• 6 sets of Squats with 8 – 12 reps
• Leg extensions done 6 sets with 12 – 15 repetitions
• 6 sets of Leg curls, repeating for 10 – 12 times
• Barbell Lunges done for 5 sets and 15 repetitions
• 6 sets of Leg presses with 8 – 12 reps

Kalf hareketleri

• Seated calf raises for 8 sets with 15 reps
• 10 sets of Standing calf raises with 10 repetitions
• 6 sets with 12 reps of One- legged calf raises with dumbbells, done for both the legs alternately

Önkol hareketleri

• 4 sets of Reverse barbell curls with 8 repetitions
• Wright roller machine – done till failure
• Wrist curls – the forearm on knee workout – 4 sets done for 10 reps

Mide karın hareketleri

• All types of crunches and leg lift up workouts done nonstop for 30 minutes.

Salı -perşembe - Cumartesi

Omuz Hareketleri

• 6 sets of Seated barbell presses, with 6 – 10 repetitions
• Rear- delt lateral raises – 5 sets with 6 – 10 reps
• 5 sets with 6 – 10 repetitions of Lateral raises, performed standing
• 5 sets of Cable lateral raises with 10 – 12 repetitions

Pazu Hareketleri

• 6 sets done of Seated dumbbell curls repeating for 6 – 10 times
• 6 sets of Barbell curls with 6 – 10 reps
• 6 sets with 6 – 10 reps of Dumbbell concentration curls

Arka Kol Haraketleri

• 6 sets of exterior head Pushdowns with 6 – 10 reps
• 6 sets of interior head Barbell French presses repeating for 6 -10 times
• Close- grip bench presses, all 3 heads, for 6 sets and 6 – 10 repetitions
• 6 sets with 6 – 10 reps of Exterior head one arm triceps extensions