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OKAN VURAL
DENGELİ KİLO ALIŞI
BESLENME
KAHVALTI 08:00
3 BOL LİMONLU SALATALIK
120 GRAM YULAF LİGHT 300 ML SÜTE
6 YUMURTA 4 TAM 2 BEYAZ
30 GRAM CEVİZ
SERT KAHVE Bİ BARDAK
ATIŞTIRMALIK 11:00
30 GRAM FISTIK
KAŞARLI TOST
ÖĞLE YEMEĞİ 13:30
250 GRAM TAVUK GÖĞÜSÜ
300 GRAM BULGUR
3 ADET BOL LİMONLU SALATALIK
5-7 ADET HURMA
ATIŞTIRMALIK 16:00
5 ADET HURMA
1 ADET BOL LİMONLU SALATALIK
AKŞAM 19:00
300 GRAM BEYAZ VEYA KIRMIZI ET
250 GRAM LAPA PİRİNÇ
5 HURMA
1 ADET SODA SADE
2 ADET BOL LİMONLU SALATALIK
GECE 22:00
200 GRAM LİGHT YOĞURT
2 ADET SALATALIK İÇİNE DOĞRA
ANTRENMAN
GÖĞÜS ÖNKOL
İNCLANE PRESS 6 SET 3 SET 8 TEKRAR 3 SET 20 TEKRAR
İNCLANE DUMBELL FLY 8 SET 3 SET 12 TEKRAR 5 SET 20 TEK
BENCH PRESS 6 SET 12 TEKRAR
DUMBELL FLY 6 SET 2 SET 8 TEKRAR 4 SET 20 TEKRAR
ŞINAV 5 SET MAX
CABLE CROSS 6 SET 3 SET 8 TEKRAR 3 SET 25 TEKRAR
DECLİNE PRESS 5 SET 10 TEKRAR
BARBELL CURL 6 SET 4 SET 8 TEKRAR 2 SET 30 TEKRAR
Z BAR DAR TUTUŞ 5 SET 4 SET 10 TEKRAR 1 SET 30 TEKRAR
ALTERNATİV CURL 4 SET 40 TEKRAR
HUMMER CURL 4 SET 40 TEKRAR
SCOOT CURL 3 SET 10 TEKRAR
SIRT ARKAKOL
LAT PULL DOWN 6 SET 18 16 14 12 10 8
V DEMİRLE PULL DOWN 5 SET 16 TEKRAR
REVERSE LAT PULL 6 SET 30 25 20 15 10 5
BARBELL ROW 6 SET 6 TEKRAR
CABLE ROW 6 SET 20 TEKRAR
BARFİX 3 SET MAX
LYİNG TRİCEPS EX 6 SET 10 15 20 25 30
CLOSE GRİP BENCH 5 SET 12 TEKRAR
REVERS PUSH DOWN 6 SET 10 15 20 20 25 25
CABLE PUSH DOWN 6 SET 25 TEKRAR
BACAK OMUZ
SQUAT BARBELL 6 SET 10 TEKRAR
LEG PRES 6 SET 10 15 20 25 30 35
LEG EXT 6 SET 30 TEKRAR
LUNGE 5 SET AĞIRLIK 20 TEKRAR
HAMSTRİNG CURL 5 SET 15 TEKRAR
OMUZ
SHOULDER PRESS 5 SET 4 SET 12 TEKRAR 1 SET 30 TEKRAR
UPRİGHT ROW 6 SET 20 18 15 10 8 5
LATERAİL RAİSE 6 SET 20 20 15 15 10 10
FRONT RAİSE Z BAR 6 SET 20 18 16 14 12 10
ARKA OMUZ 6 SET 10 TEKRAR
ÖNKOL ARKAKOL SÜPERSET HEPSİ
BARBELL CURL
LYİNG TRİCEPS EXT EZ BAR 5 SET 15 TEKRAR
SCOOT CURL
CLOSE GRİP BENCH PRESS 5 SET 15 TEKRAR
HUMMER CURL
REVERSE PUSH DOWN 5 SET 20 TEKRAR
ALTERNATİVE CURL
HALATLA PUSH DOWN 5 SET 30 TEKRAR
DAR TUTUŞ Z BAR
ONE ARM TRİCEPS 5 SET 15 TEKRAR
SIRT GÖĞÜS HEPSİ SÜPERSET
BENCH PRESS
BARBELL ROWİNG 5 SET 15 TEKRAR
DUMBELL FYL
DUMBELL ROW 5 SET 15 TEKRAR
İNCLANE DUMBELL PRESS
LAT PULL 5 SET 15
İNCLANE FLY
CABLE ROW 5 SET 20 TEKRAR
CABLE CROSS
BARFİX 5 SET MAX
HERGÜN EN AZ 15 DK BİSİKLET
HERGÜN 10 DK KARIN
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