egemenn
Üye
1.gün
bench press
dumbell press
bent over barbell row
barbell curl
dips
hanging leg raise
squat
ayakta calf raise
3.gün
leg press
oturarak calf raise
pull ups
decline bench crunches
behind neck press
incline barbell press
alternate dumbell curls
lying dumbell extension
5.gün
seated cable rows
dumbell bench press
hack squat
pushdowns
preacher curls
donkey calf raise
upright rows
rope crunches
Day 1:Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 2:Rest
Day 3:Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 4:Rest
Day 5:Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
Day 6:Rest
Day 7:Rest
pazartesi günü bunu yapmaya başlayacağım
2-4 set 10-12 tekrar arası olacak
bu da beslenmem https://www.bodyforumtr.com/threads/beslenme-günlüğüm.94353/
bench press
dumbell press
bent over barbell row
barbell curl
dips
hanging leg raise
squat
ayakta calf raise
3.gün
leg press
oturarak calf raise
pull ups
decline bench crunches
behind neck press
incline barbell press
alternate dumbell curls
lying dumbell extension
5.gün
seated cable rows
dumbell bench press
hack squat
pushdowns
preacher curls
donkey calf raise
upright rows
rope crunches
Day 1:Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 2:Rest
Day 3:Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 4:Rest
Day 5:Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
Day 6:Rest
Day 7:Rest
pazartesi günü bunu yapmaya başlayacağım
2-4 set 10-12 tekrar arası olacak
bu da beslenmem https://www.bodyforumtr.com/threads/beslenme-günlüğüm.94353/
