DARB0
Hectopat
- Katılım
- 12 Şubat 2022
- Mesajlar
- 185
- Çözümler
- 1
Daha fazla
- Cinsiyet
- Erkek
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 SQUAT4x12.
Leg PRESS4x12.
Dumbbell calf RAISE4x12.
Barbell shoulder PRESS4x10.
Lateral RAISE4x12.
Bent over lateral RAISE4x12.
Perşembe.
Dinlenme.
Cuma.
Bench press3x7-10
İncline barbell press3x7-10
Machine FLY3x12.
Lateral RAISE4x12.
Triceps push DOWN4x10.
Rope pushdown 4x10.
Cumartesi.
Barbell ROW3x10.
Close grip lattpuldown3x10.
Lat pulldown3x10.
Cable ROW3x10.
Barbell CURL4x10.
İncline dumbbell CURL4x10.
Pazar.
Dinlenme.
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 SQUAT4x12.
Leg PRESS4x12.
Dumbbell calf RAISE4x12.
Barbell shoulder PRESS4x10.
Lateral RAISE4x12.
Bent over lateral RAISE4x12.
Perşembe.
Dinlenme.
Cuma.
Bench press3x7-10
İncline barbell press3x7-10
Machine FLY3x12.
Lateral RAISE4x12.
Triceps push DOWN4x10.
Rope pushdown 4x10.
Cumartesi.
Barbell ROW3x10.
Close grip lattpuldown3x10.
Lat pulldown3x10.
Cable ROW3x10.
Barbell CURL4x10.
İncline dumbbell CURL4x10.
Pazar.
Dinlenme.
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