A Programı
Decline Bench Dumbbel Press
İncline Bench Dumbbell Fly
İso lateral incline chest press
Cable Crassover
V Bar Push Down
Smith Machine Bench Press
Triceps Dips
Leg Raise
Plank
B Programı
Lat pulldown
Seated Cable Row
İso-lateral seated wide row
İncline Bench PRone Dumbbell Reverse Fly
Dumbbell preacher curl
Barbell Biceps Curl
Dumbbell Concentration curl
C PRogramı
Seated Dumbbell shoulder press
One arm cable lateral raises
Machine rear deltoid
Ez barbell close grıp uprıght row
kettlebell swınh
Squat
MAchine Seated Leg curl
Back extension
Plank
Haftada 3 gün yapıcam tüm hareketler 4 set 12 12 10 10 tekrar şeklinde
Program iyi mi neleri eklemeliyim neleri çıkarmalıyı ?
Decline Bench Dumbbel Press
İncline Bench Dumbbell Fly
İso lateral incline chest press
Cable Crassover
V Bar Push Down
Smith Machine Bench Press
Triceps Dips
Leg Raise
Plank
B Programı
Lat pulldown
Seated Cable Row
İso-lateral seated wide row
İncline Bench PRone Dumbbell Reverse Fly
Dumbbell preacher curl
Barbell Biceps Curl
Dumbbell Concentration curl
C PRogramı
Seated Dumbbell shoulder press
One arm cable lateral raises
Machine rear deltoid
Ez barbell close grıp uprıght row
kettlebell swınh
Squat
MAchine Seated Leg curl
Back extension
Plank
Haftada 3 gün yapıcam tüm hareketler 4 set 12 12 10 10 tekrar şeklinde
Program iyi mi neleri eklemeliyim neleri çıkarmalıyı ?