Prof workout

[tuzunay]

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 )"