Gün:1 (Göğüs)
Pec Deck 3x20
Incline Bench 6x10
Incline Dumbel 5x12
Incline Machine 5x10
Dumbel Flys 5x15
Dumbell Pullover 5x12
Dumbel Fly Second 4x12
Şınav 100 Tekrar
(Zevk antrenmani)
Gün:2 (Ön Kol)
Barbell Curl 5x12
Preacher Curl 5x10
Hummer Curl 5x10
Concentration Curl 4x10
Sephada Dumbel...