Antrenmam programim son hali yorum bekliyorum

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1.Gün göğüs - Biceps

İNCLİNE BENCH PRESS 12-10-8-6

İNCLİNE DUMBELL FLYES 12-10-8-6

BENCH PRESS -12-10-8-6

KELEBEK- 12-10-8-6

PLOWER- 8-8-8

BİCEPS:

BARBELL CURL 12-10-8-6-

HAMMER CURLS 12-10-8-6-

INCLINE BENCH DUMBBELL CURL (oturarak) 12-10-8-6-

CONCENTRATİON CURLS 8-8-8

2. GÜN TRİCEPS- SIRT (kanat)

LAT PULL DOWN ÖNE 12-10-8-6-

LAT PULL DOWN ARKA 12-10-8-6-

Seated row OTURARAK ÇEKİŞ 12-10-8-6-

DUMBELL ROW : 12-10-8-6-

TRİCEPS:

STANDİNG CABLE TERS V -12-10-8-6-

Overhead Rope Extension – 12-10-8-6-

TRİCEPS DUMBELL ARKA - 12-10-8-6-

TRİCEPS DİPS *12 -10 – 8 -6

4.GÜN OMUZ – BACAK

SHOULDER PRESS (MAKİNA ) - 12-10-8-6-

YANA AÇIŞ - 12-10-8-6-

ÖNE AÇIŞ - 12-10-8-6-

UPRİGHT ROW - 12-10-8-6-