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--Pazartesi--
Göğüs:
Bench Press
dumbell fly
İncline fly
incline dumbbell press
decline dumbbell press
Arka kol:
Rope Push-Down
Triceps pushdown veya Overhead Dumbell Extention
triceps kickback
--Salı--
Bacak:
dumbell squat
ağırlıklı lunge
dumbell deadlift
Dumbbell Calf Raises
Dumbell leg curls
(iç bacak)
(dış bacak)
--Perşembe--
Sırt:
T-Bar Row
Dumbell Row
Seated Cable Row
Lat Pulldown
Biceps:
Dumbell Curl 45’ açı
Z bar curl ( dar )
Hammer curl
--Cuma--
Omuz:
Dumbell Shoulder Press
Dumbell Side Lateral Raise
Dumbell Front Raise
bent over lateral raise
((DUMBBELL FRONT SİDE FRONT RAİSE))
Göğüs:
Bench Press
Fly Machine
İncline machine
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