Göğüs Dumbell bench press 15x3 Dumbell flye 10x3 Sırt One arm row 20x2 Bent ower row 10x2 Biceps Dumbell curl 10x4 Hammer curl 12x4 Triceps Dumbell triceps extension 6x2 Omuz Lateral Raise 10x2 Baldir Calf raise 20x2 Trapez Dumbell Shrug 100 tekrar