Pazartesi: Göğüs / Biceps

Dumbbell Press : 4 x 8
2

Flat Bench Presses: 4 x 8
2

Flat Dumbbell Flyes: 3 x 8
2

Cable Crossovers: 2 x 12
2

Barbell Curls: 3 x 8
2

Close EZ Bar Curls: 3 x 8
2

Salı: Bacak

Leg Curls: 4 x 10
2

Leg Extensions: 4 x 10
2

Leg Presses: 4 x 12
2
Squats: 4 x 12
2
Stiff Legged Deadlifts
2 2>>Decreases Risk for Functional Injury

Çarşamba = Dinlenme

Perşembe: Sırt / Kalf

Barbell Shrugs: 3 x 10
2
High Pulls: 3 x 10
2
Rear Shrugs: 3 x 10
2
Reverse Barbell Rows: 3 x 10
2
T-Bar Rows: 3 x 10
2
Standing Calf Raises: 4 x 12
2
Seated Calf Raises
2

Cuma: Dinlenme

Cumartesi: Omuz / Arka Kol

Machine Laterals: 3 x 10
2
Dumbbell Laterals: 3 x 10
2
Side Dumbbell Laterals: 3 x10
2
Dumbbell Press: 3 x 10
2
Tricep Pressdowns: 3 x 10
2
Barbell Shoulder Presses: 3 x 10
2

Pazar: Dinlenme