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[Shqiponje Madhe]

CHEST
Press up 4 x 25 (30 sec. rest)
1 MIN REST
Dumbell Fly 4 x 10 (30 sec. rest)
1 MIN REST
Dumbell Bench Press 4 x 10 (30 sec. rest)
1 MIN REST
Dumbell Pullover 4 x 10 (15 sec. rest)

SHOULDER
Dumbell Upright Row 4 x 10 (30 sec. rest)
1 MIN REST
Dumbell Shoulder Press 4 x 10 (30 sec rest)
1 MIN REST
Arnold Press 4 x 10 (30 sec rest)
1 MIN REST
Seated Front Raise 4 x 10 (30 sec rest)


BICEPS (MR.T)
Dumbell Curl 4 x 10 (30 sec. rest)
1 MIN REST
Alternate Curl 4 x 10 (30 sec. rest)
1 MIN REST
Hammer Curl 4 x 10 (30 sec. rest)
1 MIN REST
Concentration Curl 4 x 10 (30 sec rest)

FOREARM
Single Curl 4 x 10 ( 30 sec. rest)
1 MIN REST
Forearm Curl 4 x 10 ( 30 sec. rest)

TRICEPS
Single Arm Extension 4 x 10 (30 sec. rest)
1 MIN REST
Kick Back 4 x 10 (30 sec. rest)
1 MIN REST
Dumbell Tricep Extension 4 x 10 (30 sec. rest)
1 MIN REST
Double Kick Back (Standing) 4 x 10 (30 sec. rest)

OBLIQUES
Alternate Sit-up (4 X 30) (1 min. rest)

ABDOMINALS
Abs in 8 Min video
1 MIN REST
Leg Raise (3 x 30) (30 sec. rest)
1 MIN REST
V-Up (1 x 30)



MONDAY
TRICEPS
ABDOMINALS

TUESDAY
SHOULDER
FOREARM

WEDNESDAY
CHEST
ABDOMINALS

THURSDAY
SHOULDER
BICEPS
FOREARM

JUMMAH
CHEST
ABDOMINALS
OBLIQUES

SATURDAY
TRICEPS
FOREARM

SUNDAY
BICEPS
ABDOMINALS
OBLIQUES


TRICEPS 2
BICEPS 2
ABDOMINALS 4
OBLIQUES 2
FOREARM 3
CHEST 2
SHOULDER 2
CHEST 2


Programı ingilizce hazırlamamın sebebi hareketlerin isimlerini (Mesela Arnold Press) Türkçeye çevirmemem, ve ingilizce başlayınca ingilizce devam etmesi.