20 Haftalık Split Antrenman

1. Aşama

Pazartesi

Egzersiz	Set	Tekrar
Wide Grip Pull-Up	5	maksimum
Bench Press	5	10-12
Incline Dumbbell Bench Press	5	12
Seated Cable Row	5	12-15
Dumbbell Pullover	6	12

Salı

Egzersiz	Set	Tekrar
Squat	5	12
Leg Press	5	12-15
Stiff Leg Deadlift	5	12
Leg Curl	5	12
Barbell Lunge	5	12
Weighted Calf Raise	5	10
Ab Wheel	2	25

Perşembe

Egzersiz	Set	Tekrar
Arnold Barbell Cheat Curl	6	8-10
Incline French Press	6	8-10
Incline Dumbbell Curl	5	5
Straight Bar Cable Extension	1	20
Bench Dip	5	maksimum
Machine Preacher Curl	5	25-30

Cuma

Egzersiz	Set	Tekrar
Military Press	5	12
Upright Row	5	12
Lateral Raise	5	10
Full Frontal Raise	5	10
Ab Wheel	4	25

2. Aşama

Pazartesi

Egzersiz	Set	Tekrar
Chin-Up	5	maksimum
Incline Bench Press	4	12, 10, 8, 6
Seated Cable Row	5	12, 10, 8, 8, 6
Bench Press	5	5
Wide Grip Lat Pulldown	4	15, 12, 10, 8
Dumbbell Fly	5	5

Salı

Egzersiz	Set	Tekrar
Squat	5	20, 15, 12, 10, 8
Leg Press	5	20, 15, 12, 10, 8
Leg Extension	4	25, 20, 15, 10
Leg Curl	5	20, 15, 10, 5, 5
Calf Raise	4	20, 15, 20, 15

Perşembe

Egzersiz	Set	Tekrar
A- Scott Preacher Curl	3	5 tam, 5 yarım tekrar
B- Machine Curl	3	30
Close Grip Bench Press	5	5
Rope Tricep Extension	4	20 tam, 20 yarım tekrar
Bench Dip	5	maksimum
Cable Tricep Extention	4	20 tam, 20 yarım tekrar

Cuma

Egzersiz	Set	Tekrar
Military Press	3	12,10, 8
Overhead Dumbbell Press	3	12, 10, 8
Lateral Raise	4	15, 12, 10, 10
Full Frontal Raise	5	5
Barbell Shrug	5	5
Ab Wheel Rollout	4	25

3. Aşama

Pazartesi

Egzersiz	Set	Tekrar
Dumbbell Bench Press	4	10-12
Incline Dumbbell Bench Press	4	10-12
Dumbbell Fly	4	15
Bench Press	4	10-12
Cable Crossover	4	15
Dumbbell Fly	4	10-12
Wide Grip Pull-Up	4	15
Dumbbell Pullover	4	15
Seated Cable Row	4	15
Lat Pulldown	4	12-15
T-Bar Row	4	12
Stiff Arm Cable Crossover	4	12-15

Salı

Egzersiz	Set	Tekrar
Squat	4	15
Leg Press	3	15
Leg Extension	3	12-15
Stiff Leg Deadlift	3	15
Leg Curl	3	12-15
Walking Lunge	1	10 dakika

Perşembe

Egzersiz	Set	Tekrar
EZ Bar Preacher Curl	4	12-15
Forehead Curl	4	12-15
Hammer Curl	4	12-15
3 Way Skullcrusher	1	20 Nose, 20 Forehead, 20 Behind Head
Close Grip Preacher Bench	1	100
Cable Tricep Extension	1	100

Cuma

Egzersiz	Set	Tekrar
Arnold Press	4	15
Overhead Dumbbell Press	4	15
Lateral Raise	4	20
Front Dumbbell Raise	4	20
Barbell Shrug	4	15
Ab Wheel Rollout	5	20

4. Aşama

Pazartesi

1. Antrenman

Egzersiz	Set	Tekrar
A- Wide Grip Pull-Up	5	12-15
B- Bench Press	5	12-15
A- Chin-Up	5	12-15
B- Incline Bench Press	5	12-15
A- Dumbbell Fly	4	12-15
B- Chest Dip	4	12-15
Dumbbell Pullover veya Cable Crossover	3	15
Cable Crunch	5	20

2. Antrenman

Egzersiz	Set	Tekrar
A- Bench Press	5	10-12
B- T-Bar Row	5	10-12
A- Incline Bench Press	5	10-12
B- Chin-Up	5	10-12
A- Dumbbell Pullover	5	10-12
B- Cable Crossover	5	12-15
Weighted Crunch	4	25

Salı

1. Antrenman

Egzersiz	Set	Tekrar
A- Barbell Curl	5	12-15
B- Bench Dip	5	12
A- Incline Dumbbell Curl	5	8
B- Bench Dip	5	30
A- Preacher Curl	5	10-12
B- Cable Tricep Extension	5	15-20
Forearm Curl	3	20
Ab Wheel Rollout	4	25

2. Antrenman

Egzersiz	Set	Tekrar
Cable Tricep Extension	2	20
Tricep Band Pressdown	2	20
Barbell Curl	2	15
Preacher Curl	2	15
Skullcrusher	2	20
Bench Dip	2	25
Incline Dumbbell Curl	2	10
Cable Crunch	4	100

Çarşamba

1. Antrenman

Egzersiz	Set	Tekrar
Squat	12	12
Leg Extension	10	10
Leg Curl	10	10
Seated Calf Raise	5	15
Standing Calf Raise	5	10
Ab Wheel Rollout	5	20

2. Antrenman

Egzersiz	Set	Tekrar
Heavy Deep Squat	8	8
Leg Press	4	15-20
A- Leg Extension	4	15
B- Leg Curl	4	15
A- Seated Calf Raise	5	15
B- Standing Calf Raise	5	10
Weighted Crunch	4	25

Cuma

1. Antrenman

Egzersiz	Set	Tekrar
A- Pull-Up	5	10-12
B- Bench Press	5	10-12
A- Chin-Up	5	10-12
B- Incline Bench Press	5	10-12
Dumbbell Fly	4	15
Chest Dip	4	10
Cable Crossover	3	15
Ab Wheel Rollout	5	20

2. Antrenman

Egzersiz	Set	Tekrar
A- Bench Press	5	10-12
B- T-Bar Row	5	10-12
A- Incline Bench Press	5	10-12
B- Weighted Chin-Up	5	10-12
A- Dumbbell Pullover	5	10-12
B- Cable Crossover	5	15-20
Weighted Crunch	4	25

Cumartesi

1. Antrenman

Egzersiz	Set	Tekrar
A- Barbell Curl	5	12-15
B- Bench Dip	5	10-12
A- Incline Dumbbell Curl	5	6-8
B- Bench Dip	5	15-20
A- Preacher Curl	5	10-12
B- Cable Tricep Extension	5	15-20
Forearm Curl	3	20
Weighted Crunch	5	20

2. Antrenman

Egzersiz	Set	Tekrar
Cable Tricep Extension	2	20
Tricep Band Pressdown	2	20
Barbell Curl	2	12-15
Preacher Curl	2	12-15
Skullcrusher	2	20
Bench Dip	2	20
Incline Dumbbell Curl	2	8
Cable Crunch	4	25

Pazar

1. Antrenman

Egzersiz	Set	Tekrar
Squat	12	12
Leg Extension	10	10
Leg Curl	10	10
Seated Calf Raise	5	10
Standing Calf Raise	5	10
Ab Wheel Rollout	5	20

2. Antrenman

Egzersiz	Set	Tekrar
Heavy Deep Squat	8	8
Leg Press	4	15-20
A- Leg Extension	4	12-15
B- Leg Curl	4	12-15
A- Seated Calf Raise	5	12-15
B- Standing Calf Raise	5	12-15
Cable Crunch	4	25

5. Aşama

Pazartesi

Egzersiz	Set	Tekrar
Incline Bench Press	5	5
Bench Press	5	5
Dumbbell Fly	5	5
Push-Up	5	20
Incline Bench Skullcrusher	5	15
Bench Dip	5	20
Barbell Rollout	1	25
Cable Crunch	1	25
Weighted Crunch	1	25

Salı

Egzersiz	Set	Tekrar
T-Bar Row	5	5
Wide Grip Pull-Up	5	5
Lat Pulldown	5	5
Seated Cable Row	5	5
Arnold Barbell Cheat Curl	5	5
Barbell Curl	1	20
Dave Draper Forehead Curl	5	5
Barbell Curl	1	20
Hanging Knee Raise	5	15
Toes To Bar	5	15

Perşembe

Egzersiz	Set	Tekrar
Squat	5	5
Sissy Squat	1	20
Deadlift	5	5
Back Extension	1	20
Leg Extension	5	5
Leg Curl	5	5
Weighted Calf Raise	4	30, 20, 10, 5
Decline Sit-Up	4	30-35
Hanging Knee Raise	3	30-35
Cable Crunch	4	15
Stick Twist	3	50

Cuma

Egzersiz	Set	Tekrar
Military Press	5	5
Barbell Shrug	5	5
Bent Over Dumbbell Reverse Fly	5	10
Dumbbell Lateral Raise	5	5
Front Dumbbell Raise	5	5
Full Lateral Raise	2	50
Weighted Crunch	4	25

Cumartesi

Egzersiz	Set	Tekrar
Jump Rope	1	2 dakika
Double Under	1	50
Jump Rope	1	2 dakika
Double Under	1	40
Jump Rope	1	2 dakika
Double Under	1	30
Jump Rope	1	2 dakika
Double Under	1	20
Decline Sit-Up	4	25-50
Hanging Knee Raise	3	25-50
Cable Crunch	4	12
Stick Twist	3	50

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