3 ayın sonunda yenı programım bu, yalnız kol programım benı tatmın etmedı programıma bakıp yorumlarınızı eksık etmezsenız sevınırım....
1.Gün
GÖGÜS
İncline bench pres
bench pres
incline bench dumbell flying
decline benc pres
PAZU
Standing z barbell curl
seated scat dumbell curl
standing dumbell alternatif curl
2.GÜN
MİDE
BACAK
leg press mach.
leg extension mach.
leg curl mach.
dumbell lunge
seated calf mach
3.GÜN
OMUZ
barbell press behind neck
seated dumbell press
bent ower dumbell side lateral raise
barbell shrug
ARKA KOL
Triceps press mach.
Dumbell triceps real raise
cable long triceps extension
4.GÜN
MİDE
SIRT
wide grip chin
lat pull mach.
bent ower barbell rowing
long pull mach.
serratus extension
1.Gün
GÖGÜS
İncline bench pres
bench pres
incline bench dumbell flying
decline benc pres
PAZU
Standing z barbell curl
seated scat dumbell curl
standing dumbell alternatif curl
2.GÜN
MİDE
BACAK
leg press mach.
leg extension mach.
leg curl mach.
dumbell lunge
seated calf mach
3.GÜN
OMUZ
barbell press behind neck
seated dumbell press
bent ower dumbell side lateral raise
barbell shrug
ARKA KOL
Triceps press mach.
Dumbell triceps real raise
cable long triceps extension
4.GÜN
MİDE
SIRT
wide grip chin
lat pull mach.
bent ower barbell rowing
long pull mach.
serratus extension