Notes
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Süperset 1
Flat Barbell Bench Press 5 set 30, 12, 10, 8, 6 Tekrar
Barbell Incline Bench Press 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 2
Dumbbell Flyes 5 set 30, 12, 10, 8, 6 Tekrar
Dumbbell Pull-Over 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set
Barfiks 4 Set Tükenene Kadar
Süperset 3
Bent-Over Barbell Row 5 set 30, 12, 10, 8, 6 Tekrar
Bent-Over Two-Dumbbell Row 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 4
Normal Set
Hanging Leg Raise 5 set 25 Tekrar
Salı Omuz-Biceps-Triceps
Süperset 1
Standing Dumbbell Press 5 set 30, 12, 10, 8, 6 Tekrar
Front Dumbbell Raise 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 2
Lateral Raise 5 set 30, 12, 10, 8, 6 Tekrar
Upright Row 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set
Barbell Curl 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 3
Incline Dumbbell Curl 5 set 30, 12, 10, 8, 6 Tekrar
Concentration Curls 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set Close-Grip Barbell Bench Press 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 4
Barbell Skullcrushers 5 set 30, 12, 10, 8, 6 Tekrar
Dumbbell One-Arm Triceps Extension 5 set 30, 12, 10, 8, 6 Tekrar
Çarşamba Bacak
Squat 5 set 8-10 Tekrar
Stiff Legged Barbell Deadlift 5 set 8-10 Tekrar
Barbell Lunge 5 Set 8-10 Tekrar
Süperset 1
Leg Extensions 5 set 8-12 Tekrar
Seated Leg Curl 5 set 8-12 Tekrar
Süperset 2
Standing Calf Raises 5 set 8-12 Tekrar
Seated Calf Raise 5 set 8-12 Tekrar
Perşembe Göğüs-Sırt-Karın
Süperset 1
Flat Barbell Bench Press 5 set 30, 12, 10, 8, 6 Tekrar
Barbell Incline Bench Press 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 2
Dumbbell Flyes 5 set 30, 12, 10, 8, 6 Tekrar
Dumbbell Pull-Over 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set
Barfiks 4 set Tükenene kadar
Süperset 3
Bent-Over Barbell Row 5 set 30, 12, 10, 8, 6 Tekrar
Bent-Over Two-Dumbbell Row 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set
Hanging Leg Raise 5 set 25 Tekrar
Cuma Omuz-Kol
Arnold Dumbbell Press 5 set 5 Tekrar
Süperset 1
Push Press – Behind the Neck 5 set 30, 12, 10, 8, 6 Tekrar
Front Dumbbell Raise 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 2
Rear Delt Flye on Incline Bench 5 set 30, 12, 10, 8, 6 Tekrar
Upright Row 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set
Barbell Curl 5 Set 10-12 Tekrar
Süperset 3
Incline Dumbbell Curl 5 set 30, 12, 10, 8, 6 Tekrar
Concentration Curls 5 set 30, 12, 10, 8, 6 Tekrar
Normal Set
Close-Grip Barbell Bench Press 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 4
Triceps Push-Down 5 set 30, 12, 10, 8, 6 Tekrar
Dumbbell One-Arm Triceps Extension 5 set 30, 12, 10, 8, 6 Tekrar
Süperset 5
Wrist Curls 5 set 30, 12, 10, 8, 6 Tekrar
Reverse Wrist Curls 5 set 30, 12, 10, 8, 6 Tekrar
Cumartesi Bacak
Front Barbell Squat 5 set 8-12 Tekrar
Barbell Deadlift 3 set 10,6,4 Tekrar
Barbell Lunge 5 set 8-12 Tekrar
Süperset 1
Leg Extensions 5 set 8-12 Tekrar
Seated Leg Curl 5 set 8-12 Tekrar
Süperset 2
Standing Calf Raises 5 set 8-12 Tekrar
Seated Calf Raise 5 set 8-12 Tekrar
Normal Set
Kneeling Cable Crunch 4 set 25 Tekrar
Pazar Dinlenme
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