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WITH MELIH F. COLOGLU

AGUSTOS

POWER & STRENGTH TRAINING SYSTEMI

...BY MELIH F. COLOGLU

YAZIN SON AYINI SUPER BIR SEKILDE TAMAMLAYIP ONUMUZDEKI SEZONA KUVVETLI BIR TEMEL HAZIRLIYORUZ.

 

AGUSTOS AYININ 1. VE 3. HAFTALARI GUC VE KUVVET HAFTALARI.. BU VERSYONDA, 3 SETTEN 8 TEKRAR TAMAMLIYORUZ (10 TEKRAR YAPABILECEGIMIZ BIR AGIRLIKLA) - 3. SET BITER BITMEZ HEMEN 15 TEKRAR PUSH UP EGZESIZINI TAMAMLIYORUZ.
 


ORNEK: SEATED CHEST PRESS MACHINE (10 RM)

VIDEO DEMO'SUNDA GORULDUGU GIBI
 

SET 1: 8 TEKRAR

90 SANIYE ARA

SET 2: 8 TEKRAR

90 SANIYE ARA

SET 3: 8 TEKRAR - DINLENME YOK - HEMEN 15 TEKRAR PUSH UPS
 

*****90 SANIYE ARA VE BIR SONRAKI EGZERSIZE DEVAM - YUKARIDA GOSTERILDIGI GIBI AYNI SEKILDE!!!
 

SETLER: YUKARIDA GOSTERILDIGI GIBI

TEKRAR: YUKARIDA GOSTERILDIGI GIBI

DINLENME: YIKARIDA GOSTERILDIGI GIBI

 

______________________________

 

HIIT: ("20 CRUNCHES WITH TWIST, 10 PULSING LUNGES, VIDEO'DA GORULDUGU GIBI, VEYA SIZE MEVCUT OLAN KARDIO MAKINESI) - 1, 3 VE 5. GUNLERDE..  "DEFINISYON" YAPANLAR 7. GUNDEDE HIIT YAPIN!! KARDIO HER ZAMAN ANTRENMAN SONUNDA..

2-3 DAKIKA ISINMA VE STRETCH

 

12 * (20 TEKRAR CRUNCHES WITH TWIST, 10 PULSING LUNGES, 30 SANIYE DINLENME) = BUNU 12 KERE TEKRARLAYIN, YANI TOPLAM 10-12 DAKIKA CIVARINDA - ORNEK HIIT KARDIO VIDEOMU IZLEMEYI UNUTMAYIN...

 

2-3 DAKIKA RAHATLAMA VE STRETCH 

 

ONEMLI: 12 * DEMEK,  12 KERE TEKRAR DEMEK - TOPLAM 10-12 DAKIKA CIVARINDA..

______________________________

 

 

 

 

 

 

 

DAY 1 CHEST, TRICEPS & HIIT CARDIO  
 

DUMBBELL FLAT BENCH PRESS

DUMBBELL INCLINE BENCH PRESS

SEATED CHEST PRESS MACHINE (VIDEO DEMOSUNDA GORULDUGU GIBI)
 

CABLE TRICEPS PRESS DOWNS

ROPE TRICEPS OVERHEAD EXTENSIONS

SMITH MACHINE CLOSE GRIP FLAT BENCH PRESS
 

DAY 2 BACK AND BICEPS  
 

REVERSE GRIP LAT PULL DOWNS

ROPE STRAIGHT ARM PULL DOWNS

SINGLE ARM DUMBBELL BENT OVER ROWS

 

STANDING CABLE CURLS

PREACHER CURL MACHINE

EZ CURL BAR BICEP CURLS
 

 

 

 


DAY 3 SHOULDERS & TRAPS
 

BARBELL MILITARY PRESS

DUMBBELL MILITARY PRESS

DUMBBELL SIDE RAISES
 

SMITH MACHINE FRONT SHRUGS

DUMBBELL SIDE SHRUGS

DAY 4 QUADS, HAMS AND CALF MUSCLES - HIIT CARDIO

SMITH MACHINE SQUATS

LEG PRESS MACHINE

HACK SQUATS

LYING LEG CURLS

SEATED LEG CURLS
 

STANDING CALF RAISE MACHINE

SEATED CALF RAISE MACHINE

DAY 5- HIIT SADECE - YUKARIDA GOSTERILEN HIIT IDMANI ILE AYNI!
 

DAY 6- ABS & OBLIQUES

DUBLE TEKRAR - YANI 8 TEKRAR YAZIYORSA 16 TEKRAR OLUYOR..
 

CRUNCH MACHINE

KNEELING ROPE CRUNCHES

FLOOR JACKKNIVES
 

SWISS BALL CRUNCH WITH TWIST

DUMBBELL SIDE BENDS 

DAY 7- DINLENME
 


------------------------------------------------------------------------
 

AGUSTOS AYINI HARIKA YAPIYORUZ...

NOT:  RAHATSIZ EDEN VEYA EDEBILME SANSI OLAN EGZERSIZLERIN YERINE, AYNI KAS GURUBUNU CALISTIRAN BASKA BIR EGZERSIZ SECIMI YAPIN - BU ALTERNATIF EGZERSIZLERI WEB SITESINDE BULABILIRSINIZ..  IYI CALISMALAR

DAY 1

BARBELL FLAT BENCH PRESS

BARBELL FLAT BENCH PRESS

DB FLAT BENCH PRESS

DB FLAT BENCH PRESS

*Next Exercise Not Shown: CABLE CROSSOVERS*

ROPE TRICEP PRESS DOWNS

ROPE TRICEP PRESS DOWNS

DIP MACHINE

DIP MACHINE

SMITH MACHINE FLAT BENCH PRESS

SMITH MACHINE FLAT BENCH PRESS

*Close grip*

DAY 3

SMITH MACHINE SHOULDER PRESS

SMITH MACHINE SHOULDER PRESS

SINGLE ARM CABLE SIDE RAISE

SINGLE ARM CABLE SIDE RAISE

DUMBBELL BENT OVER SIDE RAISES

DUMBBELL BENT OVER SIDE RAISES

SMITH MACHINE FRONT SHRUGS

SMITH MACHINE FRONT SHRUGS

*Use SMITH MACHINE*

DUMBBELL SIDE SHRUGS

DUMBBELL SIDE SHRUGS

*Use DUMBBELLS*

EZ CURL BAR FRONT SQUATS

EZ CURL BAR FRONT SQUATS

*Exercise Not Shown: SINGLE LEGGED KICKBACK MACHINE*

DAY 2

MEDIUM GRIP LAT PULLDOWNS

MEDIUM GRIP LAT PULLDOWNS

*DEMO VIDEO*

CLOSE GRIP SEATED ROWS

CLOSE GRIP SEATED ROWS

SINGLE ARM DUMBBELL BENT OVER ROWS

SINGLE ARM DUMBBELL BENT OVER ROWS

STRAIGHT BAR CURLS

STRAIGHT BAR CURLS

DUMBBELL HAMMER CURLS

DUMBBELL HAMMER CURLS

PREACHER CURLS

PREACHER CURLS

DAY 4

LEG PRESS MACHINE

LEG PRESS MACHINE

WALKING LUNGES

WALKING LUNGES

LEG EXTENSIONS

LEG EXTENSIONS

BARBELL STIFF LEGGED DEADLIFTS

BARBELL STIFF LEGGED DEADLIFTS

*Previous Exercise: SEATED LEG CURLS NOT SHOWN*

LYING LEG CURLS

LYING LEG CURLS

SEATED CALF RAISE MACHINE

SEATED CALF RAISE MACHINE

*Exercise Not Shown: STANDING CALF RAISE MACHINE

DAY 6

CRUNCH MACHINE

CRUNCH MACHINE

SWISS BALL CRUNCHES

SWISS BALL CRUNCHES

KNEELING ROPE CRUNCHES

KNEELING ROPE CRUNCHES

SMITH MACHINE SIDE BENDS

SMITH MACHINE SIDE BENDS

CRUNCH MACHINE SIDE CRUNCHES

CRUNCH MACHINE SIDE CRUNCHES

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