PAZARTESİ ( BACAK )
leg extension 4x15
Squat 4x 12-10-8-6
leg press 4x10
seated calf raise 4x20
leg curl 4x12
stiff leg deadlift 4x20
Leg press istasyonunda calf 4x20
lunge 3x12
SALI GÖĞÜS / ÖN KOL
bench press 4x10
bench fly 4x15
İncline press 4x10
İncline fly 4x15
Kelebek 4x10 ( Veya Dips 3xMax)
Barbel Curl 4x8
Hammer 4x8
Concentration Curl 3x8
PERŞEMBE ( KANAT ARKA KOL )
Barbell Rowing 4 set 12-10-8-6
Lat Pull Down 4 Set 12 – 10 – 8 – 8
Kürek 4X12
Z Bar Skull Crusher 12-10-8-8
Lat push down 10*8*8*8
Dips 20X1 15X1
CUMARTESİ ( OMUZ )
Lateral Raise 4X12
Shoulder Press Machine 4X10
front raise 4X12
Rear Fly 4X10
Upright Row 4X10
leg extension 4x15
Squat 4x 12-10-8-6
leg press 4x10
seated calf raise 4x20
leg curl 4x12
stiff leg deadlift 4x20
Leg press istasyonunda calf 4x20
lunge 3x12
SALI GÖĞÜS / ÖN KOL
bench press 4x10
bench fly 4x15
İncline press 4x10
İncline fly 4x15
Kelebek 4x10 ( Veya Dips 3xMax)
Barbel Curl 4x8
Hammer 4x8
Concentration Curl 3x8
PERŞEMBE ( KANAT ARKA KOL )
Barbell Rowing 4 set 12-10-8-6
Lat Pull Down 4 Set 12 – 10 – 8 – 8
Kürek 4X12
Z Bar Skull Crusher 12-10-8-8
Lat push down 10*8*8*8
Dips 20X1 15X1
CUMARTESİ ( OMUZ )
Lateral Raise 4X12
Shoulder Press Machine 4X10
front raise 4X12
Rear Fly 4X10
Upright Row 4X10