hcay
Üye
Göğüs-Biceps-Karın: dumb bench press 3x12
inc dum press 3x12
inc dum fly 3x12
pullover 3x12
barbell curl 3x12
cable reverse curl 3x12
inc dumb curl 3x12
Sit up 2x15
Knee up 2x15
Hanging leg 2x15
Sırt-Triceps: Lat pull 3x12
v bar pull down 3x12
one arm stead row 3x12
cable row 3x12
rope pushdown 3x12
reverse cable pushdown 3x12
bench dips 3x12
ters mekik 2x15
Bacak-Omuz: Squat 3x15
leg ext 3x15
leg curl 3x15
calf raises 3x15
lunge 3x15
shoulder press: 3x12
dum lateral rais: 3x12
cable front raise 3x12
rear delt 3x12
HACİM İÇİN SİZCE NASIL BEYLER?[DOUBLEPOST=1493639800][/DOUBLEPOST]sporu 2 2 bucuk aydır yapıyorum bu 2.programım
inc dum press 3x12
inc dum fly 3x12
pullover 3x12
barbell curl 3x12
cable reverse curl 3x12
inc dumb curl 3x12
Sit up 2x15
Knee up 2x15
Hanging leg 2x15
Sırt-Triceps: Lat pull 3x12
v bar pull down 3x12
one arm stead row 3x12
cable row 3x12
rope pushdown 3x12
reverse cable pushdown 3x12
bench dips 3x12
ters mekik 2x15
Bacak-Omuz: Squat 3x15
leg ext 3x15
leg curl 3x15
calf raises 3x15
lunge 3x15
shoulder press: 3x12
dum lateral rais: 3x12
cable front raise 3x12
rear delt 3x12
HACİM İÇİN SİZCE NASIL BEYLER?[DOUBLEPOST=1493639800][/DOUBLEPOST]sporu 2 2 bucuk aydır yapıyorum bu 2.programım