Göğüs / Triceps
Sırt / Biceps
Bacak / Omuz
Göğüs / Triceps 2
Sırt / Biceps 2
Bacak / Omuz 2
Bench Press | 4x8-10 |
Incline DB Press | 3x8-10 |
Cable Fly | 3x10-12 |
Dips | 3x8-10 |
Rope Pushdown | 3x8-10 |
Overhead Tri Ext | 3x8-10 |
Sırt / Biceps
Lat Pulldown | 4x8-10 |
Cable Row | 4x8-10 |
Barfiks | 4x8-10 |
Dumbell Curl | 3x8-10 |
Incline Curl | 3x8-10 |
Bacak / Omuz
Squat | 3x8-10 |
Leg Press | 3x8-10 |
Leg Curl | 3x10-12 |
OHP | 4x8-10 |
Lateral Raises | 3x10-12 |
Rear Delt Fly | 3x10-12 |
Calf |
Göğüs / Triceps 2
Bench Press | 4x8-10 |
Machine Fly | 3x10-12 |
Incline DB Press | 3x8-10 |
Dips | 3x8-10 |
Skullcrushers | 3x8-10 |
Rope Pushdown | 3x8-10 |
Sırt / Biceps 2
Lat Pulldown | 4x8-10 |
Barbell Row | 4x8-10 |
Rope Pullover | 3x8-10 |
Preacher Curl | 3x8-10 |
Hammer Curl | 3x8-10 |
Bacak / Omuz 2
Squat | 3x8-10 |
Leg Extensions | 3x8-10 |
Leg Curl | 3x8-10 |
Machine Sh Press | 4x8-10 |
Cable Raises | 3x10-12 |
Rear Delt Fly | 3x10-12 |
Calf |