buda benim programım 3cm aldım

Bench press 5 x 6
Flat bench flyes 4 x 6-10
Incline bench press 5 x 6
Cable crossovers 4 x 10-12
Dips (body weight) 4 x failure
Dumbell pullovers 4 x 10

Kol
Barbell curls 5 x 6-10
Seated dumbell curls 4 x 6-10
Dumbell concentration curls 4 x 6-10

Bacak
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Omuz
Seated barbell presses 4 x 6-10
Lateral raises (standing) 4 x 6-8
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 4 x 10-12

Akakol
Close-grip bench presses 4 x 6-8
Pushdowns 4 x 6-8
French press (barbell) 4 x 6-8
One-arm triceps extensions (dumbell) 4 x 6-10

Sırt
Wide-grip chins (to front) 4 x failure
T-bar rows 4 x 6-10
Seated pulley rows 4 x 6-10
One-arm dumbell rows 4x 6-10
Straight-leg deadlifts 5 x 10

Calf
Standing calf raises 6 x 10
Seated calf raises 6 x 15
Oneplegged calf raises (holding dumbells) 4x12