Day 1: Göğüs + triceps + omuz.
- Flat chest press:
3X.
- Chest fly.
3X.
- Tricep odaklı şınav
3X working set.
- Lateral raise.
4X working set.
Shoulder press (ağır)
2X.
Day 2: Sırt + biceps.
- Normal curl biceps.
3X working set.
-Hammer curl biceps.
2X working set.
- Dumbell row.
3X...