Pazartesi.
Bench press 3x7-10
Dumbbell press3x7-10
İncline barbell press3x7-10
Machine FLY3x12.
Triceps push DOWN4x10.
Rope pushdown4x10.
Salı.
Barbell ROW3x10.
Lat pulldown3x10.
Close grip lattpuldown3x10.
Cable ROW3x10.
Barbell CURL4x10.
İncline dummbell CURL4x10.
Çarşamba.
Barbell...