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Workout Program (Göğüs (1- Bench Press 4x(10-12), 2- Incline Press 4x(10…
Workout Program
Göğüs
1- Bench Press 4x(10-12)
2- Incline Press 4x(10-12)
5- Cable Cross Over 3x(10-12)
4- Dumbell Fly 3x(10-12)
6-Low Cable Crossover 3x(10-12)
3-Decline Dumbell Press 4x(10-12)
Bacak
1- Squat 4x(10-12)
2- Leg Curl 4x(10-12)
3- Leg Extension 4x(10-12)
5- Standing Calf Raise 4x(10-12)
4- Leg Press 4x(10-12)
Ön Kol
4- Concentration Curl3x(10-12)
1- Standing Barbell Curl 3x(10-12)
3- Hammer Curl 3x(10-12)
2- Standing Alternate Dumbell Curl 3x(10-12)
Sırt
Barfix 3xMax
Lat machine Pull down 4x(10-12)
Seated Row4x(10-12)
One Arm Dumbell Row4x(10-12)
Arka Kol
Standing Cable Push Down3x(10-12)
standing overhead cable triceps extension3x(10-12)
Seated Overhead Barball Extension 3x(10-12)
Bench Dips 3x(10-12)
Omuz
1- Military Press 3x(10-12)
2- Dumbell Lateral Raise 3x(10-12)
3- Dumbell Front Raise 3x(10-12)
4- Dumbell Shrug(Trapez) 3x(10-12)