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Barbell Curl: 3-4 set 8-12 tekrar
Hammer Curls: 3-4 set 8-12 tekrar
Cable Curls: 6 set 8-12 tekrar
Close-Grip Bench Press: 3-4 set 8-12 tekrar
Seated Triceps Press: 3-4 set 8-12 tekrar
Cable Overhead Triceps Extension: 7 set 8-12 tekrar
Seated Calf raises: 3-4 set 8-12 tekrar
Standing Calf Raises: 6 set 8-12 tekrar
Gün 2: Bacak
Squats: 3-4 set 8-12 tekrar
Leg Press: 3-4 set 8-12 tekrar
Leg Extension: 6 set 8-12 tekrar
Leg Curl 6 set 8-12 tekrar
Gün 3: DİNLENME
Gün 4: Göğüs - Arka kol
Dumbbell Bench Press: 3 set 8-12 tekrar
Incline Dumbbell Press: 3 set 8-12 tekrar
Cable Crossovers: 6 set 8-12 tekrar
Close-Grip Bench Press: 3-4 set 8-12 tekrar
Seated Triceps Press: 3-4 set 8-12 tekrar
Cable Overhead Triceps Extension: 6 set 8-12 tekrar
Gün 5: Sırt ve Kalf
Bent Over Barbell Rows: 3 set 8-12 tekrar
Lat Pulldowns: 3 set 8-12 tekrar
Seated Cable Rows: 6 set 8-12 tekrar
Standing Calf raises: 3-4 set 8-12 tekrar
Seated Calf Raises: 6 set 8-12 tekrar
Gün 6: Omuz ve Ön kol
Dumbbell Shoulder Press: 3 set 8-12 tekrar
Front Dumbbell Raise: 3 set 8-12 tekrar
Side Lateral Raises: 6 set 8-12 tekrar
Barbell Curl: 3-4 set 8-12 tekrar
Incline Dumbbell Curls: 3-4 set 8-12 tekrar
Cable Curls: 6 set 8-12 tekrar
Gün 7: DİNLENME
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