12 Haftada Temiz Kas Kütlesi

1. Hafta

Pazartesi

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	3	10
Barbell Bench Press	3	10-12
Conventional Deadlift	3	12
Weighted Pull-Up ve Weighted Dip	3	12 – Süper set
Overhand Bent Over Row	3	12
Dumbbell Shoulder Press	3	10-12
Standing Barbell Curl ve Rope Tricep	3	12 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	5
Barbell Bench Press	5	5
Conventional Deadlift	5	5

Cuma

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	5
Barbell Bench Press	5	5
Conventional Deadlift	4	5
Weighted Pull-Up ve Weighted Dip	3	5 – Süper set
Overhand Bent Over Row	3	5
Dumbbell Shoulder Press	4	5
Standing Barbell Curl ve Rope Tricep Ext	3	5 – Süper set

2. Hafta

Pazartesi

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	3	10
Barbell Bench Press	3	10-12
Conventional Deadlift	3	10-12
Pull-Up ve Dip	3	10 – Süper set
Overhand Bent Over Row	3	10
Dumbbell Shoulder Press	3	10-12
Standing Barbell Curl ve Rope Tricep Ext	3	10 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	5
Barbell Bench Press	5	5
Conventional Deadlift	5	5

Cuma

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	4
Barbell Bench Press	5	5
Conventional Deadlift	3	4
Pull-Up ve Dip	3	5 – Süper set
Overhand Bent Over Row	3	4
Dumbbell Shoulder Press	4	5
Standing Barbell Curl ve Rope Tricep Ext	3	5- Süper set

3. Hafta

Pazartesi

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	3	10
Barbell Bench Press	3	10-12
Conventional Deadlift	3	10
Pull-Up ve Dip	3	12 – Süper set
Overhand Bent Over Row	3	10
Dumbbell Shoulder Press	3	8-10
Standing Barbell Curl ve Rope Tricep Ext	3	12 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	5-6
Barbell Bench Press	5	5-6
Conventional Deadlift	5	5-6

Cuma

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	4
Barbell Bench Press	5	5
Conventional Deadlift	3	4
Pull-Up ve Dip	3	5 – Süper set
Overhand Bent Over Row	3	4
Dumbbell Shoulder Press	4	5
Standing Barbell Curl ve Rope Tricep Ext	3	5 – Süper set

4. Hafta

Pazartesi

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	3	10
Barbell Bench Press	3	8
Conventional Deadlift	3	8
Pull-Up ve Dip	3	8-10 – Süper set
Overhand Bent Over Row	3	8
Dumbbell Shoulder Press	3	8-10
Standing Barbell Curl ve  Rope Tricep Ext	3	8-10 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	5	5
Barbell Bench Press	5	5
Conventional Deadlift	5	5

Cuma

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	3	1-2
Barbell Bench Press	3	1-2
Conventional Deadlift	3	1-2

5. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	3	10
Barbell Bench Press	3	10
Sumo Deadlift	3	10-12
Conventional Deadlift	1	12
Weighted Pull-Up ve Weighted Dip	3	10-12 – Süper set
Underhand Bent Over Row	3	12
Barbell Shoulder Press	3	8-10
Seated Dumbell Curl ve Skull Crusher	3	10-12 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	3
Barbell Bench Press	4	5
Sumo Deadlift	3	5
Conventional Deadlift	2	5

Cuma

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	4-5
Barbell Bench Press	5	5
Sumo Deadlift	2	4-5
Conventional Deadlift	1	5
Weighted Pull-Up ve Weighted Dip	3	4-5 – Süper set
Underhand Bent Over Row	3	5
Barbell Shoulder Press	3	5
Seated Dumbbell Curl ve Skull Crusher	3	4-5 – Süper set

6. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	3	10
Barbell Bench Press	3	8-10
Sumo Deadlift	2	10
Conventional Deadlift	1	10
Pull-Up ve Dip	3	8-10 – Süper set
Underhand Bent Over Row	3	10
Barbell Shoulder Press	3	8-10
Seated Dumbell Curl ve Skull Crusher	3	8-10 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	5
Barbell Bench Press	5	4
Sumo Deadlift	3	5
Conventional Deadlift	2	4

Cuma

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	4
Barbell Bench Press	5	4
Sumo Deadlift	2	4
Conventional Deadlift	1	4
Weighted Pull-Up ve Weighted Dip	3	4 – Süper set
Underhand Bent Over Row	3	4
Barbell Shoulder Press	3	4
Seated Dumbbell Curl ve Skull Crusher	3	4 – Süper set

7. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	3	10
Barbell Bench Press	3	10
Sumo Deadlift	2	10-12
Conventional Deadlift	1	10
Weighted Pull-Up ve Weighted Dip	3	10 – Süper set
Underhand Bent Over Row	3	10
Barbell Shoulder Press	3	8-10
Seated Dumbbell Curl ve Skull Crusher	3	10 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	5
Barbell Bench Press	5	4
Sumo Deadlift	3	4
Conventional Deadlift	2	5

Cuma

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	4
Barbell Bench Press	5	3
Sumo Deadlift	2	4
Conventional Deadlift	1	3
Pull-Up ve Dip	3	3 – Süper set
Underhand Bent Over Row	3	3
Barbell Shoulder Press	3	5
Seated Dumbbell Curl ve Skull Crusher	3	3 – Süper set

8. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	3	8
Barbell Bench Press	3	8
Sumo Deadlift	2	8
Conventional Deadlift	1	8
Weighted Pull-Up ve Weighted Dip	3	8 – Süper set
Underhand Bent Over Row	3	8
Barbell Shoulder Press	3	8
Seated Dumbell Curl ve Skull Crusher	3	8 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	5	4
Barbell Bench Press	5	3
Sumo Deadlift	3	4
Conventional Deadlift	2	3

Cuma

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	3	1
Barbell Bench Press	3	1
Conventional Deadlift	3	1

9. Hafta

Pazartesi

Egzersiz	Set	Tekrar
High Bar Close Stance Squat	3	8-10
Barbell Bench Press	3	8-10
Conventional Deadlift	3	8
Pull-Up ve Dip	3	8 – Süper set
Overhand Bent Over Row	3	8
Dumbbell Shoulder Press	3	6-8
Standing Barbell Curl ve Rope Tricep Ext	3	8 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Leg Press	3	8-10
Incline Barbell Bench Press	3	8-10
Military Press	3	8-10
Supinated Pull Up ve Dip	3	8 – Süper set
Bent Over Row	3	8-10
Hammer Curl ve Close Grip Bench	3	8-10 – Süper set

Cuma

Egzersiz	Set	Tekrar
Low Bar Slightly Wider than Shoulder Width Squat	3	10-12
Barbell Bench Press	3	12
Sumo Deadlift	2	10-12
Conventional Deadlift	1	12
Weighted Pul- Up ve Weighted Dip	3	12 – Süper set
Underhand Bent Over Row	3	10
Barbell Shoulder Press	3	10
Seated Dumbell Curl ve Skull Crusher	3	12 – Süper set

10. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Leg Press	3	10-12
Incline Barbell Bench Press	3	12
Military Press	3	10-12
Supinated Pull-Up ve Dip	3	10-12 – Süper set
Bent Over Row	3	12
Hammer Curl ve Close Grip Bench	3	10-12 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Squat	3	1
Bench Press	3	1
Conventional Deadlift	3	1

Cuma

Egzersiz	Set	Tekrar
30 saniye Wingates	2	1

11. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Squat	5	5
Barbell Bench Press	5	5
Deadlift	5	5

Çarşamba

Egzersiz	Set	Tekrar
Squat	3	4-5
Barbell Bench Press	3	4-5
Deadlift	1	4-5
Pull-Up ve Dumbbell Shoulder Press	1	4-5 – Süper set
Bent Over Row	1	4-5
Barbell Curl ve Triceps Extension	1	4-5 – Süper set

Egzersiz	Set	Tekrar
Squat	5	5
Barbell Bench Press	5	5
Deadlift	5	5

12. Hafta

Pazartesi

Egzersiz	Set	Tekrar
Squat	3	4-5
Barbell Bench Press	3	4-5
Deadlift	1	4-5
Pull-Up ve Dumbbell Shoulder Press	1	4-5 – Süper set
Bent Over Row	1	4-5
Barbell Curl ve Triceps Extension	1	4-5 – Süper set

Çarşamba

Egzersiz	Set	Tekrar
Squat	5	5
Bench Press	5	5
Deadlift	5	5

Cuma

Egzersiz	Set	Tekrar
Squat	3	1
Barbell Bench Press	3	1
Deadlift	3	1

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