suicastplayer
Üye
1.GÜn Omuz- bacak
Squat 4*10
calf raise 4*15
Mutpres station 4*8
dumbbell Lateral Raises
KARIN :
Bent-knee hip raises
Flat benchlying leg raise
Reverse crunch
Crunch
Jackknife Sit-up
Flat bench abdominal leg pull ıns
2.GÜN Gögüs - PAZU
Flat Bench Press 3*8
Dumbell fly 4*8
Barbellcurl 5*8
Karın hareketleri aynı
3. gün SIRT - ARKA KOL
Barbell shrugs 4*12
Reverse Barbell Rows 4*12
Nose Breaker 4*12
Karın hareketleri
Squat 4*10
calf raise 4*15
Mutpres station 4*8
dumbbell Lateral Raises
KARIN :
Bent-knee hip raises
Flat benchlying leg raise
Reverse crunch
Crunch
Jackknife Sit-up
Flat bench abdominal leg pull ıns
2.GÜN Gögüs - PAZU
Flat Bench Press 3*8
Dumbell fly 4*8
Barbellcurl 5*8
Karın hareketleri aynı
3. gün SIRT - ARKA KOL
Barbell shrugs 4*12
Reverse Barbell Rows 4*12
Nose Breaker 4*12
Karın hareketleri