1.GUN SIRT-KANAT Deadlift 4*6-12 Barbell Rows 4*10-12 T-Bar Rows 4*10-12 One Arm Dumbell Rows 4*10-12 BİCEPS Barbell Curl 4*12 Saeted alternete dumbell curl 4*12 Cambared-bar preacher curl 4*12 standig cable curl 4*12 OMUZ Military Press 4*10-12 Seated dumbell press 4*12 Front Dumbell Raises 4*12 2.GUN BACAK Squats 5-6*12 Leg Press 4*12 Parkinh-leg lunces 2*100 adım Stiff-leg deadlift 4*12 Seated leg curl 4*12 Donkey raise 4*12 Seated Raise 4*12 3.GUN GOĞUS Flat bench press 5*12 İncline barbell press 3*12 Flat dumbell press 4*12 Flat fly 4*12 TRİCEPS Seated cambered -bar french curl 3*12-15 Seated dumbell extension 4*12-15 Glosgrip bench press 4 *12-15 4. GUN SIRT Barbell rows 5*10-12 Pulley rows 4*10-12 Pulldown 3*10-12 Front Pullover 3*10-12 BİCEPS İncline alternete dumbell curl 4*12 Machine Curl 4 *12 Barbell curl 4*12 Cable curl 4*12 OMUZ Seated dumbell press 4*12 Front dumbell raise 3*8-25 Machine press 3*8-25 5. GUN BACAK Leg extension 4*30 Squats 4*12-15 Hack Squats 4*12 Standig leg curl 4*12-15 Lying leg curls 4*12 Donkey raises 4*12 Seated raises 4*12 6. GUN GOĞUS İncline dumbell press 4*12 Decline barbell press 4*12 İncline fly 4*12 Decline dumbell press 4*12 TRİCEPS Lying cambared-bar extension 4*12-15 Dips 4*12-15 Seated canbered-bar french Curs 4*12-15 __________________