PAZARTESİ
eadlift
Benc press
Cable row
Military press
push down
Barbell curl
Dumbbell Windmill
salı:
düz yayı oturarak çekme
Leg extension
incline barbell press
Lat pulldown
Lateral raise
pushdown
Hammer curl
çarşamba
bench press
decline bench press
barbell curl
deadlift
Barbell bent over row
Bent over lateral raise
push down
her antremandan sonra 20 dakika kardiyo+mide
geri kalan 3 gün kardiyo.
eadliftBenc press
Cable row
Military press
push down
Barbell curl
Dumbbell Windmill
salı:
düz yayı oturarak çekme
Leg extension
incline barbell press
Lat pulldown
Lateral raise
pushdown
Hammer curl
çarşamba
bench press
decline bench press
barbell curl
deadlift
Barbell bent over row
Bent over lateral raise
push down
her antremandan sonra 20 dakika kardiyo+mide
geri kalan 3 gün kardiyo.