merhaba arkadaslar bu yazacagim programla ilgili yorum yapabilir misiniz sizce nasıl yaklasık 7 aydır calisiyorum ben yarin baslayacagim buna 2 ayrı idman programı 1 gün idman 1 gün dinlenme seklinde calisiyorum
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bench press 4*10
butterfly 3*12
incline bench press 4*10
pull over 3*12
barbell curl 3*12
alternative curl 3*12
incline hammer curl 3*12
overhead triceps 3*12
push down 4*12
bench dips 3*12
leg raise + mekik 4*max
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front pull down 4*10
t bar row 3*12
bent over 3*12
hyper extension 3*12
military press 4*10
d.front raise 3*12
shoulder press mach 4*10
side lateral raise 4*12
leg extension 3*15
leg press 3*15
leg raise + mekik 4*max
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bench press 4*10
butterfly 3*12
incline bench press 4*10
pull over 3*12
barbell curl 3*12
alternative curl 3*12
incline hammer curl 3*12
overhead triceps 3*12
push down 4*12
bench dips 3*12
leg raise + mekik 4*max
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front pull down 4*10
t bar row 3*12
bent over 3*12
hyper extension 3*12
military press 4*10
d.front raise 3*12
shoulder press mach 4*10
side lateral raise 4*12
leg extension 3*15
leg press 3*15
leg raise + mekik 4*max
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