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back military press 10 8 6 3
rear lateral raises 10 8 6 3
front military press 10 8 6 3
front lateral raises 10 8 6 3
dumbell press 10 8 6 3
lateral raises 10 8 6 3
leg raises 15-15-15-15
makinada mekik ağırlıkla 25-20-15-15
2. gün göğüs
bench press 10 8 6 3
butterfly 10 8 6 3
decline bench press 10 8 6 3
decline dumbell fly 10 8 6 3
incline bench press 10 8 6 3
incline fly 10 8 6 3
3. gün kol bilek
barbell curl 10 8 6 3
seated one arm dumbell curl 10 8 6 3
alternate dumbell curl 10 8 6 3
seated dumbell hammer curl 10 8 6 3
barbell reverse curl 10 8 6 3
dumbell wrist curl 16 14 12 8
hammer grip wrist curl 10 8 6 3
4. gün sırt arka kol
cable row 12 10 8 6
pulldown back 12 10 8 6
t bar pull down 10 8 6 3
close grip bench press 10 8 6 3
z bar extension 10 8 6 3
one arm extension 10 8 6 3
reverse pushdown 10 8 6 3
5. gün bacak
back leg curl 12 10 8 6
deadlift stiff 10 8 6 3
squat 10 8 6 3
leg extension 12 10 8 6
calf raise 20 15 12 10
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