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[TheHaunted]

1 Gün
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CHEST


- Barbell Bench Press 4x 10 - 8
- Barbell Incline Press 3 x 10 -8
- Incline Dumbbell Flyers 3 x 10
- Cable CrossOver 3 X 8


Triceps



- Triceps Pressdown 3 x 10

- Lying Triceps Extension 3 x 8 - 10

- Cable Overhead Triceps Extension 3 x 8 -6


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2 Gün


Back


- One-Arm Dumbell Row 3 x 8


- Wide-Grip Pulldown 3 x 10 - 8


- Standing Pulldown 3 x 8


BICEPS



- Barbell Curl 3 x 10


- Scott Curl 3 x 10 - 8


- One Arm High Cable Curls 3 x 8



ABS



- Bent-Knee Hip Raise 4 x 12


- Crunch 4 x 12


- Oblique Crunch 4 x 12




OFF





3 Gün



SHOULDERS


- Dumbbell Shoulders Press 4 x 10


- Side Leteral Raise 4 x 10


- One Arm Front Cable Raise 4 x 10



TRAPS


- Dumbbell Shrug 4 x 10 - 12




KALF



- Seated Calf Raise 4 x 12 -


- Leg Press Calf Raise 4 x 12




4 Gün


LEGS


- Barbell Squat 4 x 8-10


- One Leg Press 4 x 8 -10


- Leg Extension 3 x 10


- Lying Leg Curls 3 x 10


ABS


- Bent Knee Hip Raise 4 x 12

- Crunch 4 x 10

- Plank 3 x 40 sn


OFF



OFF

 

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