mestikal
Femtopat
- Katılım
- 28 Ocak 2024
- Mesajlar
- 11
Daha fazla
- Cinsiyet
- Erkek
Biri bana PPL program önerebilirse iyi olur.
Gün 1.
Bench press.
Polaris.
Free weight incline press.
Shoulder press machine.
Dumbell lateral raise.
Peck deck rear delt fly.
Rope pushdown.
One ARM dumbbell triceps extansion.
Gün 2.
Seated cable row.
Vertical row.
Lat front pull down.
Barbell curl.
Scott curl.
Hammer curl.
Leg extansion.
Leg curll.
Leg press.
Calf raise machine.
Gün 1.
Bench press.
Polaris.
Free weight incline press.
Shoulder press machine.
Dumbell lateral raise.
Peck deck rear delt fly.
Rope pushdown.
One ARM dumbbell triceps extansion.
Gün 2.
Seated cable row.
Vertical row.
Lat front pull down.
Barbell curl.
Scott curl.
Hammer curl.
Leg extansion.
Leg curll.
Leg press.
Calf raise machine.
