Programim 3 günlük definasyondayim
Pazartesi 4x6-12
Squat
Calf Raise
Bench Press
Cable Crossover
Pull Up
Barbell Row
Lateral Raise
Barbell Curl
Dumbell Triceps Extension
Çarşamba 4x6-12
Deadlift
Military Press
Shrug
Incline Bench Press
Push Up
Dumbell Row
Dumbell Curl
Hammer Curl
Rope Pushdown
Cuma
Front Squat
Leg Press
Bent over Row
Lat Pulldown
Decline Bench Press
Dips
Dumbell Front Raise
Cable Curl
Cable Triceps
Ve her calismanin sonunda 3 set 3 hareket karin calisiyorum abdominal alt karin ve oblik olmak uzere sizce uygun mudur program
Pazartesi 4x6-12
Squat
Calf Raise
Bench Press
Cable Crossover
Pull Up
Barbell Row
Lateral Raise
Barbell Curl
Dumbell Triceps Extension
Çarşamba 4x6-12
Deadlift
Military Press
Shrug
Incline Bench Press
Push Up
Dumbell Row
Dumbell Curl
Hammer Curl
Rope Pushdown
Cuma
Front Squat
Leg Press
Bent over Row
Lat Pulldown
Decline Bench Press
Dips
Dumbell Front Raise
Cable Curl
Cable Triceps
Ve her calismanin sonunda 3 set 3 hareket karin calisiyorum abdominal alt karin ve oblik olmak uzere sizce uygun mudur program