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incline dumball fly 4 set ağır kilo 10 tekrar üstü 4 set
chest pres ağır kilo + cable crosover süper set 10 tekrar üstü 4 set
omuz arnold pres + leteral raise süper set max 10 tekrar üstü atamayacağın bir ağırlık seç 4 set
dumble press + Bent Over Lateral Raises ayakta yaparsan daha iyi olur 10 tekrar üstü 4 set
ön kol dumball curl + barble curl + hammer curl süper set max ağırlık 10 tekrar üstü 4 set
salı
sırt lat puldown + close grip lat puldown süperset 12 tekrar 4 set
Seated Cable Row 12 tekrar 4 set
barble row 12 teakrar 4 set
CABLE ROPE PULL DOWN 12 tekrar 4 set
çarşamba
bacak barble squat 4x 12 leg press 4x12 dumbbell walking lunge 4x set tükeniş leg extension 4set 12 tekar leg curl 4 set 12 tekrar
calf istediğin günlerde yapabilirsin kendine göre ayarlarsın calf haraketlerini
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