Pazartesi, Çarşamba, Cuma= Omuz-Sırt- Bacak

5’ Bisiklet
5’ Mobilite
Omuz= 3x20-20-15-12
1- DB Shoulder Press
2- Seated Lateral Raise
3- Military Press
4- Seated Face Pull
5- DB Shrug

Sırt=3x20-20-15-15
Hyperextension 1x-15-20
Front Pulldown 2x15-20 WU
1- Front Pulldown
2- Vertical Row
3- W.G. Pulldown
4- V- Bar

Bacak= 3x20-20-15-15
Leg Extension 2x20
Leg Curl 1x20 WU
1- Bulgarian Squat
2- Leg Curl
3- Empty Smith Machine Squat
4- Dumbell Lunge
Cable Crunch + Leg Raise 4x15-20
Salı, Perşembe, Cmt= Göğüs – Kol
5’ Isınma
5’ Mobilite
Göğüs= 3x20-20-15-15
DB Press 2x20 WU
1- DB İnclıne Press
2- Cable Crossover
3- Chest Press
4- İnclıne DB Fly
Kol=3x20-20-15-15
Bar Curl 2x15 WU
Triceps Pushdown 2x15 WU
1- DB Curl
2- Mixed Triceps Ext.
3- Cable Curl
4- Bar Pushdown
40 dk Kardiyo
5’dk SMR
5’dk soğuma stretch