programıma yardımcı olabilirmisiniz

[ernesto1871]

Yas 24
Boy 1.80
Kilo 72
başlayalı 1 ay oldu

1. Gun
Incline bench press 4*10
Incline dumbell fly 3*10
Dumbell press 4*10
Dumbell fly 3*10
Pullover 3*10
Burbell curl 12 10 8 6
Alternative dumbell curl 12 10 8 6
Concastation 3*10
leg raise 4* max

2. Gun
Puldown 12 10 8 6
Front puldown 12 10 8 6
Dumbell rowing 12 10 8 6
Cable rowing 12 10 8 6
Reverse pushdown 12 10 8 6
One arm dumbell triceps exsasion 4*8
Bech dips 4*max



3.gun
Soulder press 12 10 8 6
Dumbell latert raise 12 10 8 6
Barbell front raise 3*8
Bent over dumbell lat raise 3*10
Leg exsasiond 4*12
Leg curl 4*12
Lunge 4*12
Calf raise 4*12