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14/05/2018
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Supplement Rehberi / Supplement Guide
PROTEİN TOZU(PROTEIN POWDER)
Fonksiyonu: Yenilenmeyi ve kas protein sentezini artırır.
Genel Dozu: 20-30 gr
Zamanlama: Antrenmandan sonra
Function: Enhances recovery and muscle protein synthesis
COMMON DOSE: 20-30 g
TIMING: Post-workout
Kaynak/Reference: bodybuilding.com
09/10/2016
ARNOLD'S 1974 MR. OLYMPIA CHEST AND BACK WORKOUT
Arnold Schwarzenegger güçlü bir çekirdek inşa edebilmek için haftada iki kez, Pazartesi ve Perşembe, bu programı kullandı.
Arnold Schwarzenegger used this routine twice a week to build a powerful core on Mondays and Thursdays.
EXERCISE SETS REPS
Bench Press 5 10-12
Wide-Grip Pullup 5 10-12
Dumbbell Flye 5 10-12
Seated Cable Row 5 10-12
Dip 5 to failure(tükenene kadar)
Bent-Over Barbell Row 5 12
Cable Crossover 3 12
Dumbbell Row 3 12
Kaynak/Reference: muscleandfitness.com
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