[align=center]Amac yag oranini dusurup bir taraftan kas insaa etmek.
1.Gün
Chest Dumbell Press 4 x 10
Inline Dumbbell fly 4 x 10
Incline Barbell Press 4 x 10
Peck deck 4 x 12
Z Bar front shoulder 4 x 12
2.Gün
Squat 4 x 12
Bulgarian split squat,smith machin) 4 x 12
Leg Extetion 4 x 8
Leg Curl 4 x 12
Kalf Raises 5 x 10
3.Gün
Shoulder Arnold Dumbbell Press 4 x 10
Lateral Raises 4 x 10
Dumbbell Rear Deltoid 4 x 10
Barbell Behind Shrug 5 x 10
Z Bar french triceps 4 x 10
Cable Push Down 4 x 12
4.Gün
Barfix Goguse cekis 5 x max
Lat Pull Down sirta cekis 4 x 12
Lat Pull Down one cekis 4 x 12
High Pulley Row 4 x 10
Z Bar biceps curl 4 x 12
Dumbbell Hammer Curl 4 x 10[/align]