İtiş:
Barbell bench press 5x8-10
Incline dumbbell press 4X12.
Machine fly 4X12.
Overhead dumbbell press 3X12.
Skullcrusher 4X12.
Cable rope push-down 4X12.
Cable straight bar push-down 4X12.
Çekiş:
Lat pull down 4X12.
Seated cable row 4X12.
Seated wide grip cable row 4X12.
Machine reverse fly 3X12.
Lateral raise 3X12.
Dumbbell curl- dumbell hammer curl 4x12 (super set)
Bacak:
Hack squat 4X8.
Leg extension 4x8-10
Prone leg curl 4x8-10
Leg press 4X8.
Haftada 6 gün yapacağım sizce iyi mi?
Barbell bench press 5x8-10
Incline dumbbell press 4X12.
Machine fly 4X12.
Overhead dumbbell press 3X12.
Skullcrusher 4X12.
Cable rope push-down 4X12.
Cable straight bar push-down 4X12.
Çekiş:
Lat pull down 4X12.
Seated cable row 4X12.
Seated wide grip cable row 4X12.
Machine reverse fly 3X12.
Lateral raise 3X12.
Dumbbell curl- dumbell hammer curl 4x12 (super set)
Bacak:
Hack squat 4X8.
Leg extension 4x8-10
Prone leg curl 4x8-10
Leg press 4X8.
Haftada 6 gün yapacağım sizce iyi mi?
