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  • Guray's Hypertrophy Modified

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    Alper Kurt
    1K views5 pages
    The document appears to be a workout plan consisting of exercises organized by day of the week. It includes exercises like bench press, squats, lat pulldowns, and bicep curls. Each exercise lists sets and reps, or range of motion. The plan outlines full body workouts with a mix of compound and isolated exercises for each day of the week.

    Original Description:

    günler,renklerin anlamları,antrenman

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    The document appears to be a workout plan consisting of exercises organized by day of the week. It includes exercises like bench press, squats, lat pulldowns, and bicep curls. Each exercise lists sets and reps, or range of motion. The plan outlines full body workouts with a mix of compound and isolated exercises for each day of the week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    1K views5 pages

    Guray's Hypertrophy Modified

    Uploaded by

    Alper Kurt
    The document appears to be a workout plan consisting of exercises organized by day of the week. It includes exercises like bench press, squats, lat pulldowns, and bicep curls. Each exercise lists sets and reps, or range of motion. The plan outlines full body workouts with a mix of compound and isolated exercises for each day of the week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 5

    PAZARTESALI ÇRŞMB PRŞMB CUMA CMRTS PAZAR

    ITIS HAFICEKIS BACAK ITIŞ OFF CEKIS HAOFF

    RENKLERIN ANLAMLARI

    ALTERNATIF BILE SAYILMAYACAK KADAR YAKIN ALTERNATIFI

    ALTERNATIF

    AYNI HAREKETIN FARKLI VARYASYONU


    ALTERNATIFI
    Perşembe Salı Çarşamba

    BENCH PRESS 4x6-8 RIR 1-2 LAT PULLDOWN 4x8-10 RIR 1-2 SQUAT
    Son set failure Son set failure

    INCLINE DUMBELL PRESS 4x6-8 RIR 1-2 HAMMER ROW 4x8-10 RIR 1-2 LUNGE
    Son set failure Son set failure

    CABLE CROSS 3x12-15 Failure DUMBELL ONE 3x12-15 Failure LEG CURL
    ARM ROW

    SHOULDER 4x8-10 RIR 1-2 ROPE PULLOVER 3x12-15 Failure CALF RAISE
    PRESS/PIKE PRESS

    LATERAL RAISE 4x12-15 Beyond failure PULL UP 1x Max Failure

    REAR DELT 3x12-15 Beyond failure BARBELL CURL 4x8-10 RIR 1


    Failure

    TRICEPS PUSHDOWN 4x8-10 Failure DUMBELL CURL 4x8-10 RIR 1


    Failure
    4x8-10 RIR 1-2
    2x12-15

    4x8-10 RIR 1-2


    2x12-15

    5x12-15 Failure

    4x15-20 Failure
    Pazartesi Cumartesi

    INCLINE DUMBELL PRESS 4x6-8 RIR 1-2 LAT PULLDOWN 4x8-10 RIR 1-2
    Son set failure

    DUMBELL CHEST FLY 3x12-15 Failure ONE ARM DUMBELL 4x12-15 Failure
    ROW

    SHOULDER PRESS/PIKE 4x8-10 RIR 1-2 S.A ROMANIAN 4x8-10 RIR 1-2
    PRESS DEADLIFT

    LATERAL RAISE 3x8-10 Failure Beyond DUMBELL CURL 4x8-10 Failure


    3x12-15 failure

    REAR DELT 3x12-15 Failure LUNGE 5x8-10 RIR 1-2

    JM PRESS 4x8-10 Failure CALF RAISE 4x15-20 Failure

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