Pazartesi:
Bench press 5x6-8
Incline machine press 5x6-8
Pec deck fly 4x12-15
Abs.
Salı:
Lat pulldown 5x8-10
Machine row 5x8-10
Cable row 4x12-15
Çarşamba:
Squat 5x8–10
Leg press 5x8-10
Leg curl 4x12-15
Perşembe:
Shoulder press 5x8-10
Lateral raise 5x12-15
Rear delt 4x12-15
Cuma:
Barbell curl 5x8-10
Hammer curl 5x8-10
Triceps pushdown 5x8-10
Overhead cable triceps 5x8-10
Kalf.
Sizce programdaki hareket ve set sayıları yeterli mi?
Bench press 5x6-8
Incline machine press 5x6-8
Pec deck fly 4x12-15
Abs.
Salı:
Lat pulldown 5x8-10
Machine row 5x8-10
Cable row 4x12-15
Çarşamba:
Squat 5x8–10
Leg press 5x8-10
Leg curl 4x12-15
Perşembe:
Shoulder press 5x8-10
Lateral raise 5x12-15
Rear delt 4x12-15
Cuma:
Barbell curl 5x8-10
Hammer curl 5x8-10
Triceps pushdown 5x8-10
Overhead cable triceps 5x8-10
Kalf.
Sizce programdaki hareket ve set sayıları yeterli mi?