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Kuzey Türk
  • AGE 35
  • HEIGHT 175
  • WEIGHT 80
  • LOCATION İstanbul
Premium Member

WORKOUT PROGRAMS

  • 1Hip focused training
    • Bodyweight Plie Squat
      Sets: 3 Reps: 15 Rest: warm 30 sec
    • Dumbbell Romanian Deadlift
      Sets: 3 Reps: 15 Rest: 60
    • Barbell Hip Thrusts
      Sets: 3 Reps: 15 Rest: 60
    • Dumbbell Cossack Squat
      Sets: 3 Reps: 15 Rest: 60
    • Glute Kickback Machine
      Sets: 3 Reps: 15 Rest: 60
    • Hip Abduction Machine
      Sets: 3 Reps: 15 Rest: 60
  • 2Göğüs Antrenman Programı
    • Dynamic Chest Stretch
      Sets: 3-4 ısınma Reps: 10-12 Rest: 30
    • Bench Press
      Sets: 4 Reps: 10-12 Rest: 60
    • Incline Dumbbell Press
      Sets: 4 Reps: 10-12 Rest: 60
    • Dumbbell Fly
      Sets: 3 Reps: 12-12-12 Rest: 60
    • Low Cable Crossover
      Sets: 3 Reps: 12-12-12 Rest: 60
    • High Cable Crossover
      Sets: 3 Reps: 12-12-12 Rest: 60
    • Dumbbell Pullover
      Sets: 3 Reps: 8-10 Rest: 60
    • Back and Pec Stretch
      Sets: 3 Reps: 10 saniye esneme Rest: 20
  • 3Intense Chest Workout
    • Dumbbell Bench Press
      Sets: 3 Reps: 10-12 Rest: 60
    • Pec Deck Fly
      Sets: 3 Reps: 15 Rest: 60
    • Incline Barbell Bench Press
      Sets: 3 Reps: 10-12 Rest: 60
    • Incline Chest Fly Machine
      Sets: 3 Reps: 15 Rest: 60
    • Dumbbell Upward Fly
      Sets: 2 Reps: 15-20 Rest: 60
    • High Cable Crossover
      Sets: 2 Reps: 15-20 Rest: 60
  • 4Leg and Hip Workout
    • Treadmill
      Sets: 1 Reps: 10 dak Rest:
    • Elliptical Machine
      Sets: 1 Reps: 10 dak Rest:
    • Dumbbell Goblet Squat
      Sets: 3 Reps: 15 Rest: 45
    • Leg Extension
      Sets: 3 Reps: 15 Rest: 45
    • Leg Curl
      Sets: 3 Reps: 15 Rest: 45
    • Barbell Hip Thrusts
      Sets: 4 Reps: 15 Rest: 45
    • Hip Adduction Machine
      Sets: 3 Reps: 15 Rest: 45
    • Hip Abduction Machine
      Sets: 3 Reps: 15 Rest: 45
    • Bodyweight Standing Calf Raise
      Sets: 3 Reps: 15 Rest: 45
  • 5Karın Kası Hareketleri
    • Mountain Climber
      Sets: 2 Reps: 15 Rest: 30
    • Crunches
      Sets: 2 Reps: 15 Rest: 30
    • Lying Scissor Kick
      Sets: 2 Reps: 15 Rest: 30
    • Seated Side Crunch
      Sets: 2 Reps: 15 Rest: 30
    • Reverse Plank Kicks
      Sets: 2 Reps: 10 Rest: 30
    • Dead Bug
      Sets: 2 Reps: 15 Rest: 30
    • Plank
      Sets: 2 Reps: 20 Saniye Rest: 40
  • 6Evde Kol Antrenmanı
    • Push-Up
      Sets: 3 Reps: 10-15 Rest: 45
    • Biceps Leg Concentration Curl
      Sets: 3 Reps: 12 Rest: 45
    • Water Bottle Hammer Curl
      Sets: 4 Reps: 12 Rest: 45
    • Triceps Dips on Floor
      Sets: 4 Reps: 12 Rest: 45
    • Chair Dips
      Sets: 3 Reps: 12 Rest: 45
    • Wrist Roller
      Sets: 2-3 Reps: 12 Rest: 45
    • Barbell Reverse Wrist Curl Over a Bench
      Sets: 2-3 Reps: 12 Rest: 45
  • 7Kalça Hareketleri
    • Standing Hip Extension
      Sets: 3 Reps: 12 Rest: 45
    • Side Lying Clam
      Sets: 3 Reps: 12 Rest: 45
    • Bridge Hip Abduction
      Sets: 3 Reps: 12 Rest: 45
    • Bench Glute Flutter Kicks
      Sets: 3 Reps: 12 Rest: 45
    • Straight Leg Kickback
      Sets: 3 Reps: 12 Rest: 45
    • Glute Bridge
      Sets: 3 Reps: 12 Rest: 45
  • 8İç Göğüs Antrenmanı
    • Inner Chest Press Machine
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Pec Deck Fly
      Sets: 3 Reps: 10-12 Rest: 45
    • Smith Machine Hex Press
      Sets: 3 Reps: 10-12 Rest: 45
    • Decline Dumbbell Fly
      Sets: 3 Reps: 10-12 Rest: 45
    • Svend Press
      Sets: 3 Reps: 10-12 Rest: 45
  • 9Bilek Antrenman Programı
    • Wrist Roller
      Sets: 3 Reps: 8-10 Rest: 30-45
    • Weighted Neutral Wrist Curl
      Sets: 2 Reps: 8-10 Rest: 30-45
    • Dumbbell Wrist Curl
      Sets: 3 Reps: 8-10 Rest: 30-45
    • Reverse Wrist Curl
      Sets: 3 Reps: 8-10 Rest: 30-45
    • Reverse Grip EZ-Bar Curl
      Sets: 3 Reps: 8 Rest: 30-45
    • Dynamic Wrist Stretches
      Sets: 2 Reps: 10 Esnetme Rest: 30
  • 10Ekipmansız Full Body Antrenmanı
    • Arm Circles
      Sets: 2 Reps: 10 Rest: 30
    • Bodyweight Military Press
      Sets: 2 Reps: 12 Rest: 30
    • High Knee Run
      Sets: 3 Reps: 10 Rest: 30
    • Bodyweight Squat
      Sets: 2 Reps: 20 Rest: 30
    • Push-Up
      Sets: 2 Reps: 15-20 Rest: 30
    • Bodyweight Sumo Squat
      Sets: 2 Reps: 25 Rest: 30
    • Decline Push-up
      Sets: 2 Reps: 15-20 Rest: 30
    • Swimming
      Sets: 3 Reps: 12-15 Rest:
    • Table Inverted Row
      Sets: 2 Reps: 10 Rest: 30
    • Pike Push-up
      Sets: 2 Reps: 15 Rest: 45
    • Triceps Dips on Floor
      Sets: 3 Reps: 10 Rest: 45
    • Biceps Leg Concentration Curl
      Sets: 3 Reps: 12 Rest: 30
    • Bicycle Crunch
      Sets: 2 Reps: 12-15 Rest: 30
    • Seated Side Crunch
      Sets: 2 Reps: 12 Rest: 30"
  • 11Omuz Antrenman Programı
    • Arm Circles
      Sets: 3 Reps: 10-12 Rest: 45
    • Cable External Shoulder Rotation
      Sets: 2-3 Reps: 10-12 Rest: 45"
    • Cable Internal Shoulder Rotation
      Sets: 2-3 Reps: 10-12 Rest: 45"
    • Cable Lateral Raise
      Sets: 3 Reps: 12-12-12 Rest: 30"
    • Smith Machine Shoulder Press
      Sets: 3 Reps: 10-10-10 Rest: 45
    • Alternating Dumbbell Front Raise
      Sets: 3 Reps: 10-12 Rest: 45
    • Rear Delt Fly Machine
      Sets: 3 Reps: 10-12 Rest: 30"
    • Barbell Shrug
      Sets: 4 Reps: 12-12-12-12 Rest: 45
  • 12shoulder
    • Arm Circles
      Sets: 4 Reps: 10-10-10-12 Rest: 45
    • Dumbbell Shoulder Press
      Sets: 4 Reps: 10-10-10-10 Rest: 45
    • Face Pull
      Sets: 3 Reps: 12-12-12 Rest: 45
    • Bent Over Lateral Raise
      Sets: 3 Reps: 12 Rest: 45

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