Notes
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OMUZ dumbbell shoulder press 15 12 12 12
GOĞÜS incline dumbbell press 15 15 15 15
GÖĞÜS dumbbell chest press 15 15 15
OMUZ lateral raise 25 20 15
GÖĞÜS pec deck fly with dumbbell 12 12 12
TRİCEPS overhead dumbbell extension 12 12 12 12
TRİCEPS dips 12 12 12 12
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SALI
SIRT barbell row 16 12 10 8
SIRT single arm dumbbell row 16 12 10
SIRT Dumbbell bent over lateral raise 15 15 15
BİCEPS barbell curl 12 12 12 12
BİCEPS incline hammer curl 12 12 12 12
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ÇARŞAMBA
BACAK squat 8 8 8 8 max
KALÇA dumbell hip thrust 10 10 10
BACAK dumbell lunge 20 18 16 10 12
KALF calf raise 15 15 15 15
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PERŞEMBE
DİNLENME
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CUMA
GOĞÜS incline dumbbell press 15 15 15 15
OMUZ lateral raise 15 15 15
GÖĞÜS pec deck fly with dumbbell 12 12 12
SIRT single arm dumbbell row 16 12 10
SIRT Dumbbell bent over lateral raise 15 15 15
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CUMARTESİ
BİCEPS & TRİCEPS biceps curl lying & lying triceps iki hareket de 15 tekrar arada dinlenmeden 2 set
BİCEPS & TRİCEPS hammer curl & triceps kick back iki hareket de 15 tekrar arada dinlenmeden 2 set
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