GURAY’s HYPHERTROPHY

Pazartesi Salı Çarşamba

BENCH 4x6-8 RIR 1-2 LAT 4x8-10 RIR 1-2 SQUAT 4x8-10 RIR 1-2
PRESS PULLDOWN - 2x12-15
Son set Son set
failure failure
INCLINE 4x6-8 RIR 1-2 BARBELL 4x8-10 RIR 1-2 LEG 4x8-10 RIR 1-2
DUMBELL ROW - PRESS 2x12-15
PRESS Son set Son set
failure Failure
CABLE 3x12-15 CABLE ROW 3x12- Failure LEG CURL 5x12-15 Failure
CROSS Failure 15

OVERHEAD 4x8-10 RIR 1-2 ROPE 3x12- Failure CALF 4x15-20 Failure
PRESS PULLOVER 15 RAISE

LATERAL 4x12-15 PULL UP 1x Failure

RAISE Beyond Max
failure

REAR DELT 3x12-15 BARBELL 4x8-10 RIR1

Beyond CURL -
failure Failur

TRICEPS 4x8-10 DUMBELL 4x8-10 RIR 1

PUSHDOWN Failure CURL -
Failure
 Cuma Cumartesi

INCLINE 4x6-8 RIR 1-2 LAT PULLDOWN 4x8-10 RIR 1-2

DUMBELL PRESS -
Son set
failure

CABLE CROSS 3x12-15 Failure CABLE ROW 4x12-15 Failure

OVERHEAD PRESS 4x8-10 RIR 1-2 ROMANIAN 4x8-10 RIR 1-2

DEADLIFT

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

3x12-15 -
Beyond
failure

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

TRICEPS 4x8-10 Failure CALF RAISE 4x15-20 Failure

PUSHDOWN