Squat 1 x 25
45 SEC. REST
CHEST-Dumbell Fly 2 x 15 - 9,0 KG (30 sec. rest)
45 SEC. REST
BICEPS-Dumbell Curl 2 x 15 - 9,0 KG (30 sec. rest)
45 SEC. REST
LATS-Dumbell Single Arm Row 2 X 20 - 9,0 KG (30 sec. rest)
45 SEC. REST
FOREARM-Forearm Curl 2 x 15 - 9,0 KG (30 sec. rest)
45 SEC.REST
TRAPEZIUS-Dumbell Upright Row 2 x 15 - 9,0 KG (30 sec. rest)
45 SEC. REST
SHOULDER-Lateral Raise 2 x 23 - 6,0 KG (30 sec. rest)
45 SEC. REST
TRICEPS-Single Arm Extension 2 x 13 - 6,0 KG (30 sec. rest)
1 MIN. REST
ABDOMINAL-ABS IN 8 MIN VIDEO
MONDAY - THURSDAY - SATURDAY
Bilen bilir sporu birakacaktim ama sonra icim rahat etmedi, kaslarimin kuculmesini istemedim, ayrica ozguvenim de azalacakti ben de cok vakit almayan vucudun her yerini calistiran ama cok uzun surmeyen bir program hazirladim amac kas kutlesi kazanmak degil olani korumak ve mumkunse az az ustune koymak.
Son düzenleme: 13 Ağustos 2012