İlk once spor programım ile başlamak istiyorum. Haftada 5 gun spora gidiyorum. -Pazartesi, Salı, Carşamba, Cuma, Cumartesi... ON -Perşembe, Pazar... OFF Şuan v.g olarak ilk 1 ayın icerisindeyim. Program; Ğogus - Onkol Sırt - Arkakol Omuz - Bacak Goğus -Bench Press (12-10-8-8) -Dumbell Fly (12-10-8-8) -Incline Press (12-10-8-8) -Incline Dumbell Fly (12-10-8-8) -Pullowers (12-10-8-8) Onkol -Barbell Curl (12-10-8-8) -Alternatif Curl (12-10-8-8) -Concentration Curl (12-10-8-8) -Wrist Curl(12-10-8-8) -Reverse Curl(12-10-8-8) ---------- Sırt -Lat Pulldown(12-10-8-8) -Pulley Row (12-10-8-8) -Seated Row Pulley(12-10-8-8) -One Dumbell Rowing Arkakol -Cable CrossPush Down Machine (12-10-8-8) -Bank Push Up Lat (12-10-8-8) -Dar Bench (12-10-8-8) ---------- Omuz -Barbell Press Behind Neck (12-10-8-8) -Military Press (12-10-8-8) -Side Lateral Raises (12-10-8-8) -Bent Over Lateral Raises (12-10-8-8) -Upright Rowing (12-10-8-8) Bacak -Leg Extansion (12-10-8-8) Leg Press (12-10-8-8) Leg Curl (12-10-8-8) Squat Full (12-10-8-8) ---------- __________________