Haftada 6 gün spora gidilecek.
Göğüs ve Sırt
-------------
Barbell Bench Press
Barbell Incline Chest Press
Incline Dumbell Press
Cable Crossover
Barbell Bent Over
Dumbell Row
T-bar Row
Deadlift
Omuz, Ön ve Arka Kol
--------------------
Shoulder Dumbell Press
Upright Barbell Row
Dumbell Lateral Side
Dumbell Shrughs
Standing Barbell Curl
Dumbell Curl
Hummer Curl
Close Grip Bench Press
Overhead Dumbell Extention
Skull Crushers
Rope Curl
Bacak, Kardio
--------------
Squat
Leg Press
Calve raised
Plank
vs vs
Göğüs ve Sırt
-------------
Barbell Bench Press
Barbell Incline Chest Press
Incline Dumbell Press
Cable Crossover
Barbell Bent Over
Dumbell Row
T-bar Row
Deadlift
Omuz, Ön ve Arka Kol
--------------------
Shoulder Dumbell Press
Upright Barbell Row
Dumbell Lateral Side
Dumbell Shrughs
Standing Barbell Curl
Dumbell Curl
Hummer Curl
Close Grip Bench Press
Overhead Dumbell Extention
Skull Crushers
Rope Curl
Bacak, Kardio
--------------
Squat
Leg Press
Calve raised
Plank
vs vs