Kol, Omuz, Bilek, Triceps Çalışmam.
Incline Curl: 4 sets of 6 reps " 10 KG "
Concentration Curl: 4 sets of 6 reps " 10 KG "
Two-Hand (Barbell) Curl: 3 sets of 8 reps " 15 KG "
Dumbell Circle: 4 sets of 10 reps " 10 KG "
Reverse Curl: 4 sets of 6 reps " 15 KG "
Wrist Curl (Seated): 4 sets of 10 reps " 7.5 KG "
Reverse Wrist Curl (Seated): 4 sets of 10 reps " 7.5 KG "
Şınav: 3 sets of 10 reps
Güç Çalışması
Clean and Press: 2 sets of 8 reps " 15 KG "
Barbell Pullover: 2 sets of 8 reps " 10 KG "
Bench Press: 2 sets of 6 reps " 25 KG "
Good Morning: 2 sets of 8 reps " 25 KG "
Barbell Curl: 2 sets of 8 reps " 15 KG "
Squat: 2 sets of 12 reps " 35 KG "
Genel Vücut Çalışması
Clean and Press: 2 sets of 12 reps " 15 KG "
Curl: 2 sets of 12 reps " 15 KG "
Press Behind Neck: 2 sets of 8 reps " 15 KG "
Upright Row: 2 sets of 8 reps " 15 KG "
Squat: 2 sets of 20 reps " 30 KG "
Rowing: 2 sets of 12 reps " 25 KG "
Bench Press: 2 sets of 12 reps " 25 KG "
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Son düzenleyen: Moderatör: 1 Ekim 2011