Notes
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bench press 12-10-8-6 max
incline bench press 12 10 8 6
dumbell fly 12 12 10 10 ortada sag
cable cross over 12 12 10 10
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lat pull down (ğöğse) 12 10 8 6 max (2-4)
lat pull down (enseye) 12 10 8 6
low row 12 10 8 6
dumbell row 12 10 8 6
NOT : 1) set araları 45-60 sn
2) her set sonunda son 2 tekrarda zorlanacağın kadar ağırlık seç
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