M.Liberation
Üye
Denenmiştir.
1.gün göğüs biceps
ıncline bench press 12-10-8-6
bench press 4x10
bench dumbell fly 10-10-8
dips 3x max
barbell curl 12-10-8-6
45'dumball curl 4x8
preacher z-bar curl 3x8
2 gün sirt
lateral front pull down 12 10 8 6
one arm dumbell row 4x10
seated row 4x10
t-bar row 3x8
hyper extension 3xmax
Mekiki
crunch 4x30
cakı 4x20
3 gün omuz triceps
smith machina press 12 10 8 6
lateral reise 4x12
front bar raise 4x12
push down 12 10 8 6
lying z-bar extension 4x10
close grip bench press 3x8
4gün bacak
Mekiki
crunch 4x30
cakı 4x20
squat 15 12 10 8
leg press 4x12
leg extension 4x10
leg curl 12 10 8 6
1.gün göğüs biceps
ıncline bench press 12-10-8-6
bench press 4x10
bench dumbell fly 10-10-8
dips 3x max
barbell curl 12-10-8-6
45'dumball curl 4x8
preacher z-bar curl 3x8
2 gün sirt
lateral front pull down 12 10 8 6
one arm dumbell row 4x10
seated row 4x10
t-bar row 3x8
hyper extension 3xmax
Mekiki
crunch 4x30
cakı 4x20
3 gün omuz triceps
smith machina press 12 10 8 6
lateral reise 4x12
front bar raise 4x12
push down 12 10 8 6
lying z-bar extension 4x10
close grip bench press 3x8
4gün bacak
Mekiki
crunch 4x30
cakı 4x20
squat 15 12 10 8
leg press 4x12
leg extension 4x10
leg curl 12 10 8 6
