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Dumbbell bench: 10-8-8-6
Barla üst Göğüs 10-8-8-6
Dumbbell üst fly : 10-8-8-6
Pullover : 10-8-8-6
butterfly : 10-8-8-6
SALI : Omuz
Barla sırt press : 10-8-8-6
Lateral : 10-8-8-6
dumbbell sırt açma : 10-8-8-6
Dumbbell press : 10-8-8-6
Upright : 4X 15
ÇARŞAMBA : OFF :-)
PERŞEMBE : SIRT/ KALF
lat machine ön : 10-8-8-6
yüksek çekiş : 10-8-8-6
Barla rowing : 10-8-8-6
lat machine ters : 10-8-8-6
Dumbbell rowing : 10-8-8-6
KALF :
Serbest ağırlıkla ısınma 4x 20
Calf machine : 6 X 15
Leg press calf : 4x 15
CUMA : BACAK / ARKA BACAK
10 dakka ısınma bisiklet
Leg extension : 5X15
Leg press : 12-10-10-8
Squat : 12-10-10-8
Leg Curl : 5x15
Deadlift : 15-12-10-10
CUMARTESİ : BİCEPS/TRİCEPS
scott curl tek dumbell : 12-10-8-6
barbell curl : 12-10-8-6
dumbbell curl ayakta : 12-10-8-6
concentration : 12-10-8-6
TRİCEPS :
PUSH down : 12-10-8-6
alna triceps : 12-10-8-6
push down ters : 12-10-8-6
dips : 4x 10
PAZAR : OFF :)
TRAİNER : HASAN ÇAKMAKÇI
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