1.goğus-on kol bench press 10x4 incline press 10x4 butterfly 10x4 dips 10x3 pullower 10x3 barbell curl 10x4 hummer curl 10x4 alternating dumbell curl 10x4 concentration curl 10x4 2.gun sırt-arka kol lut pull down 10x4 scated row 10x4 close-grip front lat pulldown 10x2 wide-grip reaer lat pulldown 10x2 lying triceps extensions 10x4 ene-arm dumbbell row 10x4 push down 10x4 kickback 10x4 3.gun omuz-bacak neck press 10x4 omuz'a cekiş barfix.4xmaximum tekrar) upright rowing 10x4 lateral raise 10x4 front dumbbell raises 10 x2 squat 10x4 lying leg curl 10x4 leg extension 10x4 leg press 10x4 seated calf raises 10x4 1.ayım bitti bu yeni programım ne duşunuyorsunuz ? __________________