Pazartesi Salı Çarşamba Perşembe Cuma

Dumbell
Lat Pulldown 3x15 Push-Up 3xfailure Bulgarian Squat 4x10 Lat Pulldown 3x15 Push-Up 3xfailure

Chest Press Chest Press

Seated Row 3x15 Machine 3x12 Dumbell Calf 4x15 Seated Row 3x15 Machine 3x12

Straight Arm Chest Straight Arm Chest

Pulldown 3x15 Compression 3x10 Leg Extension 3x15 Pulldown 3x15 Compression 3x10

Triceps Triceps
Dumbell Row 3x15 Extension 4x12 Seated Leg Curl 3x15 Dumbell Row 3x15 Extension 4x12

Dumbell Shrug 3x15 Rope Pushdown 3x10 Dumbell Shrug 3x15 Rope Pushdown 3x10

Egyptian Laterel Egyptian Laterel

Raise 3x12 Reverse Curl 3x15 Raise 3x12 Reverse Curl 3x15

Cable Rear Delt Cable Rear Delt

Fly 3x12 Cable Curl 3x15 Fly 3x12 Cable Curl 3x15

Shoulder Press 3x12 Z Bar Curl 3x12 Shoulder Press 3x12 Z Bar Curl 3x12