Notes
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GÖĞÜS
1- Dumbbell Bench Press (4 Set, 15-12-10-8 Tekrar)
2- Incline Barbell Bench Press (4 Set, 15-12-10-8 Tekrar)
3- Flat Bench Dumbbell Fly (4 Set, 15-12-10-8 Tekrar)
4- Chest Press Machine (4 Set, 15-12-10-8 Tekrar)
5- Cable Crossover (4 Set, 15-12-10-10 Tekrar)
6- Butterfly (4 Set, 12-12-10-10 Tekrar)
TRICEPS
1- Rope Push Down (3 Set, 15-12-10 Tekrar + Drop Set)
2- Lying Barbell Triceps Extension veya Skullcrusher (4 Set, 12-10-10-8 Tekrar)
3- Dips (3 Set, Max Tekrar)
2. Gün (Sırt - Biceps)
SIRT
1- Lat Pulldown Wide Grip (4 Set, 15-12-10-8 Tekrar)
2- Lat Pulldown Chin Up Grip (4 Set, 15-12-10-8)
3- Seated Cable Row (4 Set, 15-12-10-8 Tekrar)
4- Single Arm Dumbbell Row (4 Set, 15-12-12-10 Tekrar)
5- Pull Ups (4 Set, Max Tekrar)
BICEPS
1- Dumbbell Curl (4 Set, 15-12-10-8 Tekrar)
2- Hammer Curl (4 Set, 12 Tekrar)
3- Z Bar Curl (4 Set, 12 Tekrar)
3. Gün (Omuz - Bacak)
OMUZ
1- Shoulder Press Machine (4 Set, 15-12-12-10 Tekrar)
2- Dumbbell Front Raise (4 Set, 15-12-12-10 Tekrar)
3- Dumbbell Side Lateral Raise (4 Set, 15-12-12-10 Tekrar)
4- Cable Lateral Raise (4 Set, 12-12-10-8 Tekrar)
4- Bent Over Lateral Raise (4 Set, 12/10 Tekrar)
6- Overhead Press (4 Set, 10 Tekrar)
BACAK
1- Leg Press (4 Set, 15-12-12-10 Tekrar)
2- Leg Extension (4 Set, 15-12-12-10 Tekrar)
3- Leg Curl (4 Set, 15-12-12-10 Tekrar)
4- Squat (4 Set)
5- Seated Calf Machine (4 Set, 25-20-20-15 Tekrar)
6- Calf Press on Leg Press Machine (4 Set, 25-20-15-12 Tekrar)
KARIN HAREKETLERI (2-3 Kez, Gün aşırı)
1- Crunch (4 Set, 15-20 Tekrar)
2- Russian Twist (4 Set, 30 Tekrar)
3- Hanging Leg Raise (4 Set, 10-15 Tekrar)
4- Plank (4 Set, Max Saniye)
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