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FURKAN KOÇ
DEFİNASYON
BESLENME
SABAH
4 YUMURTA 2 TAM 2 BEYAZ
50 GRAM YULAF EZMESİ 200 ML SÜTÜN İÇİNE
1 FİNCAN NESCAFE CLASSİC
20-30 GRAM CEVİZ YERFISTIĞI VEYA BADEM
2 ADET SALATALIK BOL LİMONLU
2.ÖĞÜN
2 ADET BOL LİMONLU SALATALIK
4-6 HURMA
100-150 GRAM TAVUK GÖĞÜSÜ
ÖĞLE YEMEĞİ
2 ADET SALATALIK BOL LİMONLU
1 KONSERVE TON BALIĞI
3-4 HURMA
AKŞAM YEMEĞİ
2 SALATALIK BOL LİMONLU
200 GRAM TAVUK GÖĞÜSÜ
200 GRAM BULGUR VEYA PİRİNÇ
GECE YATMADAN ÖNCE
150 GRAM LİGHT YOĞURT İÇİNE SALATALIK
ANTRENMAN
1.GÜN
GÖĞÜS BİCEPS
BENCH PRESS 6 SET 15 TEKRAR
İNCLANE BENCH PRESS 6 SET 10 TEKRAR
İNCLANE FLY 6 SET 20 TEKRAR
İNCLANE DUMBELL PRESS 4 SET 10 TEKRAR
BUTTERFLY 5 SET 15 TEKRAR
DECLİNE PRESS 4 SET 12 TEKRAR
Z BAR CURL DAR TUTARAK 5 SET 10 TEKRAR
SCOOT CURL 4 SET 12 TEKRAR
ALTERNATİVE CURL 5 SET 15 TEKRAR
HUMMER CURL 5 SET 40 TEKRAR
2.GÜN
BACAK
SQUAT 6 SET 20 TEKRAR
LEG EXT 6 SET 30 TEKRAR
LEG PRES 6 SET 20-25 TEKRAR
LUNGE HER BACAK 1 DAKİKA 6 SET
HAMSTRİNG CURL 5 SET 20 TEKRAR
CALF RAİSES 5 SET MAX TEKRAR
DEADLİFT 5 SET MAX TEKRAR
HYPEREXTENSİON 10 SET 20 TEKRAR
3.GÜN
OMUZ ARKAKOL
DUMBELL SHOULDER PRESS 6 SET 15 TEKRAR
LATERAİL RAİSE 6 SET 20 TEKRAR
KABLO İLE LATEAİL RAİSE 4 SET 10 TEKRAR
FRONT RAİSE 10 LUK PLAKA İLE 6 SET 16 TEKRAR
PUSH DOWN 5 SET 10 TEKRAR
KABLO İLE PUSH DOWN 6 SET 20 TEKRAR
REVERSE PUSH DOWN 5 SET 12 TEKRAR
ONE ARM TRİCEPS 5 SET 12 TEKRAR
4.GÜN
SIRT GÖĞÜS
LAT PULL DOWN 6 SET 25 20 15 10 8 6 TEKRAR
CABLE ROW 6 SET 30 25 20 15 10 8
DUMBELL ROW 5 SET 15 TEKRAR
REVERSE GRİP PULL DOWN 5 SET 12 TEKRAR
BENCH PRESS 6 SET 6 TEKRAR
DUMBELL FLY 6 SET 25 TEKRAR
DUMBELL PRESS 4 SET 10 TEKRAR
İNCLANE BARBELL PRESS 6 SET 6 TEKRAR
NOTLAR : DİNLENME EN FAZLA 45 SANİYE
HER GÜN MUTLAKA 20 DAKİKA BİSİKLET MUTLAKA !!!!
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