Mayıs ayı başında (bu hafta) yeni bir program aldım. Pazartesi:Chest->Giant set: Smith machine incline bench press 3 x 10 Dumbbell flyes 3 x 10 Cable crossover 3 x 10 Dips - "Chest version" 3 x Max. Shoulders: Arnold dumbbell press 3 x 12-10-8 Standing low pulley detoid raise 3 x 12-10-8 Triceps: Lying triceps press 3 x 12-10-8 Low cable triceps ext. 3 x 12-10-8 Salı: Abs: Crunches 3 x 30 Flat bench leg pullin 3 x30 Dumbbell side bend 3 x 50 LEGS - GLUTEUS - HAMSTRING - CALVES: Wide stance barbell squat 3 x 15-15-15 Dumbbell lunges 3 x 15-15-15 Standing Cable Auter Leg Abduction 3 x 20-20-20 One-Legged Cable Kickback 3 x 20-20-20 Standing Dumbbell Calf Raise 3 x 20-20-20 Çarşamba: Abs: Crunches 3 x 30 Flat bench leg pullin 3 x30 Dumbbell side bend 3 x 50 LATS-SIRT Pullups 3 x Max. Bent Over Barbell Row 3 x 12-10-8 Seated Row Machine 3 x 12-10-8 BİCEPS-PAZU - TRİ-SET(COMPOUND SET-HAREKETLER ARASİNDA DİNLENME YOK) Barbell Curl 3 x 12-10-8 Concentration Curls 3 x 12-10-8 Overhead Cable Curl 3 x 12-10-8 Peşembe: Dinlenme Cuma: Pazartesi Tekrarı Cumartesi:Salı tekrarı Pazar: Çarşamba tekrarı Sağlıcakla kalın.
