Monday – Chest 3 x 25 push ups 3 x nautilus press (45, 55, 65) 3 x nautilus incline press (55, 65, 70) 3 x pec deck machine (40, 45, 50) Tuesday – Back 3 x 5 pull ups 3 x seated rows (75, 80, 85) 3 x lat pull downs (85, 90, 95) 3 x t bar rows (50, 55, 60) Wednesday – Shoulders 3 x Arnold press (35, 35, 35) 3 x lateral raises (15, 15, 15) 3 x front raises (10, 10, 10) Thursday – Biceps & Triceps 3 x nautilus curl machine (20, 25, 30) 3 x ez curls cable (30, 35, 40) 3 x hammer curls (15, 20, 25) 3 x push downs (50, 55, 60) Friday Treadmill 45 minutes 65-75% of maximum heart rate. Sat/Sun off Bu programı Cam gigandet kullanıyor bende kullanmaya karar verdim fazla hacim degilde estetik durmak istiyorum sizce nasıl bir diyet programı uygulamalıyım ? __________________