lazur
Üye
programım nasıl arkadaşlar yorumlarınızı beklıyorum
PAZARTESİ
calve
1 calf reises
2 legpreste calf
chest
1barbel flat benc (4)
2incline barbel benc (3)
3decline barbel benc (2
4incline fly
5dips(chest)
SALI of (mide)
ÇARŞAMBA
shoulders
1barla o.pres
2arnold pres
3lateral raise oturarak
4bent-over lateral raise
trapez
1upright cable
2dambıl shrug
triceps
1dips(bencde tricep)
2close-grip
3lat puswdown
4 dambıl triceps extansiyon (yatarak)
PERŞEMBE off (mide)
CUMA
beck
1 chin up (tekset)
2 barfiks
3kablo rows
4üstten kablo rosw
biceps
1 barla curl
2incline sehbada dambıl curl
3cable curl
4üstten cabel curl
forearms
1 barla back wrist
2 dambıl wrist curl
CUMARTESİ
leg
1leg ex
2legpress
3leg curl
mide
trapez
trapez
1barla shrug
2dambıl shrug
PAZAR off
PAZARTESİ
calve
1 calf reises
2 legpreste calf
chest
1barbel flat benc (4)
2incline barbel benc (3)
3decline barbel benc (2
4incline fly
5dips(chest)
SALI of (mide)
ÇARŞAMBA
shoulders
1barla o.pres
2arnold pres
3lateral raise oturarak
4bent-over lateral raise
trapez
1upright cable
2dambıl shrug
triceps
1dips(bencde tricep)
2close-grip
3lat puswdown
4 dambıl triceps extansiyon (yatarak)
PERŞEMBE off (mide)
CUMA
beck
1 chin up (tekset)
2 barfiks
3kablo rows
4üstten kablo rosw
biceps
1 barla curl
2incline sehbada dambıl curl
3cable curl
4üstten cabel curl
forearms
1 barla back wrist
2 dambıl wrist curl
CUMARTESİ
leg
1leg ex
2legpress
3leg curl
mide
trapez
trapez
1barla shrug
2dambıl shrug
PAZAR off