Sizce boyle bir Alt - Ust antrenmanı nasıl?

Upper a :

Bench press = 3x8.
Incline machine press = 3x8.
Underhand pulldown = 3x8.
Romen deadlift = 3x8.
Dumbbell shrug = 3x8.
Weight plate front raises = 3x8.
Lateral raises = 3x8.
Dumbbell curl = 3x10.
Hammer curl = 3x10.
Bench dips = 3x12.
Triceps dumbbell kickback = 3x12.

Lower a :

Squat = 3x10.
Leg press = 3x8.
Bulgarian squat = 3x8.
Leg curl = 3x8.
Calf.
Abs.

Upper b :

Bench press = 3x8.
Decline dumbbell press = 3x8.
Bent over-row = 3x8.
Dumbbell row = 3x8.
Dumbbell shrug = 3x8.
Arnold press = 3x8.
Bent over lateral raises = 3x8.
Dumbbell curl = 3x10.
Concentration curl =3x10
Bench dips = 3x12.
Dumbbell overhead extensions = 4x8.

Lower b :

Squat = 3x10.
Leg press = 3x8.
Bulgarian squat = 3x8.
Leg curl = 3x8.
Calf
Abs.