Notes
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Bench Press
Incline Bench Press
Dumbell Bench Press
Dumbell Flys
Düz Bar Curl (7-7-7)
Z-Bar Curl
Hammer Curl
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Çarşamba (Sırt + Omuz)
Dumbell Shoulder Press
Öne Kaldırış
Yana Kaldırış
Bent Over Dumbell Reverse Fly
Lat PullDown (4x10)
Cable Row
Dumbell Row
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Cuma (Ön Kol + Arka Kol)
Düz Bar Curl (7-7-7)
Z-Bar Curl
Hammer Curl
Tricaps Push Down
Dumbbell Triceps Extension
One Arm Triceps Extension
Triceps Dips (3xMax)
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Cumartesi (Bacak + Karın)
Ön Bacak
Arka Bacak
Leg Press
Calves Raise (kalf)
Mekik
Plank (2xMax)
Side Plank
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