PAZAR Machine Bench Press 4x6 -Max Ağırlık- Incline Bench Press 4x10 Decline Bench Press 4x10 Incline Dumbell Fly~Decline Dumbell Fly 2x10* Pec Deck~Machine flye 2x10* Cable Cross-Over~Low Cable Crossover 3x8* Palm Down Preacher Curl 4x8 Machine Bicep Curl 3x8 Cable Curl 4x10 Seated Cable Curl 4x10 Single Forearm Curl 3x20 Crunch 4x30 Knees-To-Chest on Bench 3x20 Cable Crunch 3x10 * Haftalık değişmeli PAZARTESI Chin Up 3x8 Barbell Row 3x8 Good Morning 3x8 Dumbell Single Arm Row 3x10 Squat 3x8 Lunge 3x8 Standing Calf Raise 3x20 Seated Calf Raise 3X20 Karın Programı Twist Barbell 3x20 Hanging Leg Raise 3x15 SALI Machine Overhead Shoulder Press 4x6 -Max Ağırlık- Military Press 3x10 Lateral Raise 3x8 Barbell front raise 3x8 Dumbell Shrug 3x20 Ez-bar seated overhead 4x10 Triceps Pushdown 3x10 Rope triceps cable 3x10 Cable Reverse Grip Triceps 3x10 Cable overhead triceps extension 3x10 Forearm Dumbell 3x20 ÇARŞAMBA Bench Press 3x10 Dumbell Bench Press 3x10 Dumbell Fly 4x10 Dumbell Pullover 4x10 Standing EZ Curl 4x8 Dumbell Curl 4x8 Hammer Curl 4x8 Concentration Curl 3x10 Karın Programı Twist Barbell 3x20 Hanging Leg Raise 3x15 PERŞEMBE Deadlift 4x6 -Max Ağırlık- T-Bar Row 3x10 Lat Pull Down 3x10 Neck lat pulldown 3x10 Straight Arm Pulldown 2x15 Seated Row 3x10 Leg Press 3x10 Leg Curl 3x10 Leg Extension 3x10 Abductor 2x15 Abductor Reverse 2x15 Calf Machine 3x20 Hyperextension 3X20 CUMA Arnold Press 3x10 Front Raise 3x10 Dumbell Rear Fly 3x10 Barbell Upright Row 3x10 Skull Crusher 4x10 Close Grip Bench Press 4x10 Dumbbell Single Arm Tricep 3x10 Kick Back 3x10 Karın Programı Twist Barbell 3x20 Hanging Leg Raise 3x15
Arkadas baya uçmussun Beni Sıcacık Şefkati ile Kollarına alan, ihaneti Yalanı Tattırmayan Tek Aşkım Spor.
bilader bu programi yapan vucudu bizlere gosterme cesaretin var mi GT-I8150 cihazımdan Tapatalk 2 ile gönderildi