Merdo Antrenman Programı

[Merdo]

Göğüs

Dumbell bench press 15x3
Dumbell flye 10x3

Sırt

One arm row 20x2
Bent ower row 10x2

Biceps

Dumbell curl 10x4
Hammer curl 12x4

Triceps

Dumbell triceps extension 6x2


Omuz

Lateral Raise 10x2

Baldir

Calf raise 20x2

Trapez

Dumbell Shrug 100 tekrar