1.Gün göğüs triceps

Incline dumble press 10x4

Bench press 12x4

Peck deck 15x3

Cable fly 10x3

Skull crusher 12x3

S.a cable pushdown 15x3

V hanfle psuhdown 6x3

Wrist xurl 12x3

Wrist extension 15x3

2.gün

Leg ex 12x4

Hack swuat 6x4

Leg curl 12x4

Calf raise 12x4

Should ğres 10x4

Oturarak Lateral 12x4

Fronta raise 12x3

Rear delt fly 12x3

3.gün

Lat pul 10x4

C.s eow 12x4

Deadlift 6x2

Rope pullover 10x4

Incline curl 8x3

Preacher cırl ağı 6x3

Reverse curl 8x3

4.gün of

5.gün

Incline dumble press 10x4

Bench press 12x4

Peck deck 15x3

Cable fly 10x3

Skull crusher 12x3

S.a cable pushdown 15x3

V hanfle psuhdown 6x3

Wrist xurl 12x3

Wrist extension 15x3

6.gün

Lat pul 10x4

C.s eow 12x4

Deadlift 6x2

Rope pullover 10x4

Incline curl 8x3

Preacher cırl ağı 6x3

Reverse curl 8x3

soldaki sayılar tekrar sağdakiler set

sizce çok mu ağır