Notes
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Göğüs
3x12 Bench Press (Göğüs Pres)
3x12 Incline Press (Üst Göğüs)
3x12 Butterfly (Göğüs Sıkıştırma)
3x12 Pullover (Göğüs Kesme)
Sırt Kanat
3x12 Pulldown (Oturarak Enseye Çekiş)
3x12 Close Grip Pulldown (Dar Tutuş Göğüse Çekiş)
3x12 Machine Rowing (Mideye Çekiş)
Ön Kol
3x12 Standing Barbel Curl (Ayakta Barla Ön Kol)
3x12 Dumbell Curl (Ayakta Tek Tek)
3x12 Hammer Curl
____________________________
p2
Omuz
3x12 Seated Dumbbell Press (Oturarak Pres)
3x12 D.Alternative Front Raise (Öne Açış)
3x12 D.Side Lateral Raise (Yana Açış)
3x12 Barbell Shrug
Arka Kol
3x12 One Arm Dumbell Triceps Press (Tek Kolla Enseye İndirme)
3x12 Lat Push Down Machine (Makinede Arka Kol)
3x12 Dips
3x12 Halat
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