Pazartesi: Goğus-Triceps Bench Press: 4 set 8-12 Incline Dumbbell Press: 4 set 8-12 Machine Flies: 3-4 set 8-12 Dips: 4 set maksimum tekrar Tricep extensions: 4 set 8-12 Skull Crushers : 3-4 set 8-12 Salı: Sırt-Biceps Wide Grip pullups: 4 set maksimum tekrar Deadlifts: 4 set 5-8 Lat Pulldowns: 3-4 set 8-10 Cable Rows: 3 set 8-12 Dumbell curls: 4 set 8-12 Close Grip Chinups: 4 set 8-12 Hammer Curls: 3 set 8-12 Carşamba: Omuz-Karın Military Press: 4 set 8-10 Dumbbell Shoulder Press: 4 set 8-10 Lateral Raises: 4 set 8-10 Front Raises: 3 set 8-10 Situps: 4 set maksimum tekrar Crunches: 4- set maksimum tekrar Planks: 4 set maksimum tekrar Perşembe: Bacak-Karın Squats: 4 set 8-10 Leg Press: 3 set 8-10 Leg Curls: 3 set 8-12 Calf Raises (ayakta): 4 set maksimum tekrar Calf Raises (oturarak): 4 set maksimum tekrar Ball Oblique twist: 4 set maksimum tekrar Leg raises: 3-4 set maksimum tekrar Bicycle Kicks: 3-4 set maksimum tekrar __________________