Notes
Notes - notes.io |
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
|
|
Notes is a web-based application for online taking notes. You can take your notes and share with others people. If you like taking long notes, notes.io is designed for you. To date, over 8,000,000,000+ notes created and continuing...
With notes.io;
- * You can take a note from anywhere and any device with internet connection.
- * You can share the notes in social platforms (YouTube, Facebook, Twitter, instagram etc.).
- * You can quickly share your contents without website, blog and e-mail.
- * You don't need to create any Account to share a note. As you wish you can use quick, easy and best shortened notes with sms, websites, e-mail, or messaging services (WhatsApp, iMessage, Telegram, Signal).
- * Notes.io has fabulous infrastructure design for a short link and allows you to share the note as an easy and understandable link.
Fast: Notes.io is built for speed and performance. You can take a notes quickly and browse your archive.
Easy: Notes.io doesn’t require installation. Just write and share note!
Short: Notes.io’s url just 8 character. You’ll get shorten link of your note when you want to share. (Ex: notes.io/q )
Free: Notes.io works for 14 years and has been free since the day it was started.
You immediately create your first note and start sharing with the ones you wish. If you want to contact us, you can use the following communication channels;
Email: [email protected]
Twitter: http://twitter.com/notesio
Instagram: http://instagram.com/notes.io
Facebook: http://facebook.com/notesio
Regards;
Notes.io Team
