1.gün
incline bench press 5*8
bench mach 4*10
fly mach3*10
halter omuz ense 4*8
ön omuz dumbell 3*10
halter enseye arka kol 4*10
push down 4*10
oturarak calf 4*12
abdominal mach 3*30
alt mide
crunch süper set
2.gün highback alt 5*8
pullover mach 5*10
scat curl 4*10
çift dumbell curl 4*8
leg ext4*12
hack squat4*12
leg curl4*12
abdominal mach 3*30
mekik 3*max
crunch 3xmax süper set
incline bench press 5*8
bench mach 4*10
fly mach3*10
halter omuz ense 4*8
ön omuz dumbell 3*10
halter enseye arka kol 4*10
push down 4*10
oturarak calf 4*12
abdominal mach 3*30
alt mide
crunch süper set
2.gün highback alt 5*8
pullover mach 5*10
scat curl 4*10
çift dumbell curl 4*8
leg ext4*12
hack squat4*12
leg curl4*12
abdominal mach 3*30
mekik 3*max
crunch 3xmax süper set