ekeru34

1.gün pazartesi
ıncline bench press 12-10-8-6
incline dambell press 4*10
bench dambell press 12-10-8-6
machine fly 4*10
cable cross 12-10-8-6
:
cable barbell crul 10-8-8-6
hammer crul 10-8-8-6
scot barbell crul 10-8-8-6
biceps dambell crul 4*10
2.gün çarşamba
wider grip lat pulldow 12-10-8-6
barbell row 12-10-8-6
under hant lat pulldow 12-10-8-6
dambell row 4*10
:
push down 10-8-8-6
barbell fransız 10-8-8-6
lying dambell cap triceps 10-8-8-6
dambell kick baks 4*10
3.gün cumartesi
barbell neck press 12-10-8-6
dambell lataral raise 4*10
dambell arnolt 12-10-8-6
cable bent over raise 4*10
dambell şırak 4*12
:
dambell squat 4*10
leg extension 4*10
leg crul 4*10
dambell lanç 4*10