Simdi baktim tekrar yabanci forum'a. Interval'da ideal rutine göre egzersiz sayilari daha az. 1. set 3-5 rep tükenis, 10 saniye dinlenme, 1rep, 10 saniye dinlenme,1rep......... Burdaki RP tükenise kadar yapiliyor
Chest & Back
Flat or Incline Press.....3-5 reps, rest 10 seconds, 1 rep, rest 10 sec, 1 rep, rest 10 sec (and reduce weight 15%), 1 rep, rest 10 sec, 1 rep
Undergrip Pulldown.....3-5 reps, plus rest pause as above
Deadlifts..................1 set 6-10 reps, no rest pause
3 days off
Legs & Abs
Leg Press (Mike used a Leg Ext, but I believe this is way too severe on the kneecaps)...6-10 reps, rest 10 sec, 1 rep, rest 10 sec, 1 rep, (and reduce weight 15%), 1 rep, rest 10 sec, 1 rep
Toe Presses...6-10 reps, plus rest pause as above
Abdominal Crunch Machine...6-10 reps, plus rest pause as above
3 days off
Shoulders & Arms
Side Lateral Machine...3-5 reps, rest 10 seconds, 1 rep, rest 10 sec, 1 rep, rest 10 sec (and reduce weight 15%), 1 rep, rest 10 sec, 1 rep
Rear Delt Machine......3-5 reps, plus rest pause as above
Curl Machine............3-5 reps, plus rest pause as above
Dip Machine or Dips....3-5 reps, plus rest pause as above
3 days off
Legs
Leg Press...6-10 reps, rest 10 sec, 1 rep, rest 10 sec, 1 rep, reduce weight by 15%, 1 rep, rest 10 sec, 1 rep
Leg Curl.....6-10 reps, rest 10 sec, 1 rep, rest 10 sec, 1 rep, reduce weight by 15%, 1 rep, rest 10 sec, 1 rep
3 days off
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