1. GÜN Upper Chesh İncline Burbur press 12x10x10x8x8 ( Hafiften ) Dumble bench press 4 set x 6 (Agirdan) İncline dumble fly 15x12x10 incline dumble press 10x10x8x8 Cable cross over 15x12x10 Front Shoulder Upright rowing 12x10x10x8 Military press 12x10x8x8x6 Dumble side fly 10x10x8x8 Disk front tray 12x10x10 Caft Standing Caft Rise 20x20x15x15x12 Üst Mide Sit up (Bench) 4 set x30 makine 4 set x30 Tel cekis 4 set x30 minderde 4 set x30 4 set x30 2. GÜN Bicept barbell Curve (Z bar) 12x10x8x8x6 Scot curve (Z bar) 10x10x8x8 Scot curve (Dumble) 10x8x8 Dumble curve (45D) 10x8x8 Tricept Push down 12x10x10x8x8 anna tricept (Z bar) 10x10x8x8 dar tutuslu (Z bar) 10x8x8 kick back (Cable) 10x8x8 back side of Leg Dead lift (B. Bar) 15x15x12x12x10 Leg Curl 12x10x8x8x6 Alt Mide Leg raise 4 set x30 Catcuk Leg raise 4 set x30 Yerde (cakı) 4 set x30 barfikste yana kaldırma 4 set x30 Ters mekik (sırt) 4 set x30 3. GÜN Arka Omuz Neck Press 12x10x8x8x6 Dumble Press 10x8x8x6 Bendover side letter 10x10x8x8 Bendover Dumble Press 10x8x8x6 Cable back trapt 10x8x8 Downside Chest Decline burbur press 15x12x10x8x8 Machine bench press (Dar) 10x8x8x8 Dumble decline Fly 15x12x10 Pararel Dips 5 Set x Max Caft Makine 20x20x15x15x12 Üst Mide Sit up (Bench) 4 set x30 makine 4 set x30 Tel cekis 4 set x30 minderde 4 set x30 4 set x30 4. GÜN Full Leg Scout serbest (Dar) 15x12x10x8x6x6 45 Derece leg press 10x10x8x8 Half Scout 10x10x8x8 Military Lunch 3 set x Max Koltuk altı Pull up (Sırt) 4 set x Max Burbur rowing (bar) 12x10x8x8 Pull down front 10x8x8 Cable rowing 10x8x8 Tell bar rowing 10x10x8x8 Alt Mide Leg raise 4 set x30 Catcuk Leg raise 4 set x30 Yerde (cakı) 4 set x30 barfikste yana kaldırma 4 set x30 Ters mekik (sırt) 4 set x30 "Not: Ekim ortasına dogru sistemi degistir 1. gün: Üst gögüs - Ön kol 2. gün: Arka omuz - Tricept 3. gün: Alt gögüs - back ( K. Altı ) 4. gün: Ön omuz - Bacak ( full )"