Notes
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Isınma 5 dakika
Göğüs
1.Bench Press 3x15/12/10
2.Chest Press 3x12
3.Incline Mach. Press 3x12
4.Dumbell Flys(Makineyle de yapabilirsin)3x12
Tricaps
Alna Press(French) 3x12
Tek Kol Fransız 3x12
Tricaps Pushdown 3x12
2. Gün Sırt&Bicaps
Sırt
1. Sırt Makine 4x15
2. Kanat Makine 4x12
3. Dumbell Row 3x12
Bicaps
1. Düz Bar 3x12
2.Z-Bar 3x12
3. Dumbell Curl 3x12
4. Hammer Curl 3x12
3. Gün Omuz&Traples&Bilek&Karın
Omuz
1. Barbell Press 3x10
3. Yana Açma 3x12
4. Öne Kaldırışlar 3x12
5. Seated Bent-Over Rear Delt Raise 3x12
Traples
Shrug 3x12 (omuz kaldır işte)
Bilek
Barbell Wirst Curl 3x12
Karın
Plank 2x45 Saniye
Crunch 2x20
Topuklara Dokunma 2x20
4. Gün BACAK (Şimdi s*ktim seni)
Squat 3x10
Leg Press 3x10
Dumbell Lunge 3x10
Ön Bacak Makine 3x10
Arka Bacak Makine 3x10
Calves Raise 3x10
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