Pazartesi Goğus/On Kol İncline Barbel Press 12-10-8-8 Dumbell Fly 12-10-8-8 Flat Dumbell Bench Press 12-10-8-8 Pullover 12-10-8-8 barbel curl 12-10-8-8 Dumbell curl 12-10-8-8 Salı Sırt/Arka Kol Lat Pulldown 12-10-8-8 Underhand Grip Pulldown 12-10-8-8 Seated Machine Row 12-10-8-8 Back Extension 12-10-8-8 Push Down 12-10-8-8 Tek Dumbell Triceps 12-10-8-8 Perşembe/Omuz Dumbell Shoulder Press 12-10-8-8 Lateral Ralse 12-10-8-8 Rear Deoltoid(arka omuz) 12-10-8-8 Shrung Dumbell 12-10-8-8 Cuma/Bacak Leg Press 12-10-8-8 Leg extension 12-10-8-8 Leg Curl 12-10-8-8 Calf 12-10-8-8 __________________