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Zeyno Program
Zeyno Program
Pazartes!
Squat 4x-6,8
H!p Thrust 3x10,12
Dumbell Roman!an Deadl!ft4x8,10
Bench Press 4x6,8
Lat Pulldown 4x8,10
Çarşamba
S!ngle Leg K!ckback 4x8,10
Leg Extens!on 4x12
Dumbell Overhead Press 4x8,10
Chest Fly 3x12,15
Barbell Row 4x6,8
Dumbell Curl 3x12,15
Cuma
Squat 4x6,8
H!p Thrust 3x10,12
Leg Curl 3x12,15
Bench Press 4x6,8
Lat Pulldown 4x8,10
Tr!ceps Pushdown 3x12,15
Lateral Ra!se 3x10,12
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