HAREKETLERİN VIDEOLARI

Hareketlerin video linklerini burada bulabilirsiniz. Burada programınızda yer alandan daha
fazla hareket mevcut alfabetik sıraya göre hareketleri bulabilirsiniz. Salondan salona
makinelerde ufak değişiklikler olabilir, bu çok önemli değil. Bazı hareketler tek kol veya bacak
olabilir, bu hareketlerde önce bir kol veya bacaktaki set bitince sonra diğerine başlıyorsunuz.

1. ALTERNATING DUMBBELL CURL

(https://www.youtube.com/watch?v=sAq_ocpRh_I)

2. BACK SQUAT (https://www.youtube.com/watch?v=SW_C1A-rejs)

3. BALL HAMSTRING CURL (https://www.youtube.com/watch?v=Kk8dpH4ZPos)

4. BALL HYPEREXTENSION (https://www.youtube.com/watch?v=r46g-hA9pCI)

5. BAND ATTACHMENT HIP EXTENSION

(https://www.youtube.com/watch?v=H3QvaT4b1Y0)

6. BAND ATTACHMENT LAT PULLDOWN

(https://www.youtube.com/watch?v=ZA2NEQGPfpU)

7. BAND ATTACHMENT LEG ABDUCTION

(https://www.youtube.com/watch?v=Af92PS2fZNc)

8. BAND ATTACHMENT LEG ADDUCTION

(https://www.youtube.com/watch?v=URtcsuzoPHw)

9. BAND ATTACHMENT LONG ROW (https://www.youtube.com/watch?v=sWZ4ZSe02dk)

10. BAND ATTACHMENT TORSO ROTATION
(https://www.youtube.com/watch?v=hf3WAC-N7ao)

11. BAND BICEPS CURL (https://www.youtube.com/watch?v=3g-1J2KkX_8)

12. BAND BOW AND ARROW (https://www.youtube.com/watch?v=lB7mUhxVO6s)

13. BAND CHEST PRESS (https://www.youtube.com/watch?v=d2-AQNSSUkI)

14. BAND FLYE (https://www.youtube.com/watch?v=Yn9PoSR9A6Q)

15. BAND FORWARD LUNGE (https://www.youtube.com/watch?v=oFcIGfPz-dA)

16. BAND FRONTAL RAISE (https://www.youtube.com/watch?v=v9Tlsan82js)

17. BAND GAS PEDAL (https://www.youtube.com/watch?v=ak-LQboTk24)

18. BAND HORIZONTAL CHEST PRESS

(https://www.youtube.com/watch?v=ZjV6NS20F6s)

19. BAND HORIZONTAL TRICEPS EXTENSION

(https://www.youtube.com/watch?v=b1HUg2JqGC0)

20. BAND INCLINE CHEST PRESS (https://www.youtube.com/watch?v=9pIo0AnIsx0)

21. BAND LAWNMOWER PULL (https://www.youtube.com/watch?v=zso7u-0WmLg)

22. BAND LATERAL RAISE (https://www.youtube.com/watch?v=iQlrRrZTrBs)

23. BAND LEG ABDUCTION (https://www.youtube.com/watch?v=-cXelFxuCpo)

24. BAND LEG CURL (https://www.youtube.com/watch?v=z38Um9kz6_0)

25. BAND LEG PRESS (https://www.youtube.com/watch?v=JaB5VHje-yc)

26. BAND LONG ROW (https://www.youtube.com/watch?v=sWZ4ZSe02dk)

27. BAND PULLDOWN (https://www.youtube.com/watch?v=i6nBrxClKLQ)

28. BAND PUSH UP (https://www.youtube.com/watch?v=rX-rWx0Ujzo)

29. BAND REVERSE CURL (https://www.youtube.com/watch?v=WpHrqBWxYAQ)

30. BAND REVERSE FLY (https://www.youtube.com/watch?v=38leTE2y1I8)

31. BAND REVERSE WOOD CHOP (https://www.youtube.com/watch?v=WzOVgDZcZf0)

32. BAND ROTATOR CUFF INTERNAL

(https://www.youtube.com/watch?v=Ol7HrMhK1XQ)

33. BAND ROTATOR CUFF EXTERNAL

(https://www.youtube.com/watch?v=Ol7HrMhK1XQ)

34. BAND SHOULDER PRESS (https://www.youtube.com/watch?v=Zli1UXH9ZeE)

35. BAND SHRUG (https://www.youtube.com/watch?v=zQHTEzDu4hU

36. BAND SIDE STEP (https://www.youtube.com/watch?v=DeoYlHu6iRI)

37. BAND SIT UP (https://www.youtube.com/watch?v=A12yEMLObHA)

38. BAND SQUAT (https://www.youtube.com/watch?v=NNTlDe6kVQ4)

39. BAND SQUAT SHUFFLE (https://www.youtube.com/watch?v=kjKO6WcALxk)

40. BAND SWORD FIGHTER (https://www.youtube.com/watch?v=L-s0QK91A4A)

41. BAND TRICEPS EXTENSION (https://www.youtube.com/watch?v=Yi_zNoIsNcc)

42. BAND UPRIGHT ROW (https://www.youtube.com/watch?v=bfzl23IIOi8)

43. BARBELL BENCH PRESS (https://www.youtube.com/watch?v=ukDEXCXJxdM)

44. BARBELL BENT OVER ROW (https://www.youtube.com/watch?v=-xlBxIMqh3A)

45. BARBELL BENT OVER ROW UNDERHAND (ters tutuş)

(https://www.youtube.com/watch?v=V36SZhccghk)

46. BARBELL CURL (https://www.youtube.com/watch?v=dDI8ClxRS04

47. BARBELL DECLINE BENCH PRESS

(https://www.youtube.com/watch?v=LfyQBUKR8SE)

48. BARBELL FRONT RAISE (https://www.youtube.com/watch?v=sxeY7kMYhLc)

49. BARBELL GLUTE BRIDGE (https://www.youtube.com/watch?v=ylpfCk3i-0Y)

50. BARBELL HIP THRUST (https://www.youtube.com/watch?v=Fk1OfkMmVt4)

51. BARBELL INCLINE BENCH PRESS (Eğimli sehpada)

(https://www.youtube.com/watch?v=8YgkJN0gmNM)
52. BARBELL PAUSED FLOOR PRESS
(https://www.youtube.com/watch?v=y2GoiQysPYY)

53. BARBELL ROMANIAN DEADLIFT

(https://www.youtube.com/watch?v=e1pFg9Rz55k)

54. BARBELL STIFF LEGGED DEADLIFT

(https://www.youtube.com/watch?v=NzMDStjQadQ)

55. BENCH STEP UP (https://www.youtube.com/watch?v=nAl0t57yPD4)

56. BICYCLE CRUNCH (https://www.youtube.com/watch?v=lQ76ehxls3c)

57. BIRD DOG (https://www.youtube.com/watch?v=k2azbhhuKuM)

58. BODYWEIGHT JUMP SQUATS (https://www.youtube.com/watch?v=dtJ6kOV5dUc)

59. BODYWEIGHT SQUATS (https://www.youtube.com/watch?v=UXJrBgI2RxA)

60. BOX JUMP (https://www.youtube.com/watch?v=52r_Ul5k03g)

61. BULGARIAN SPLIT SQUAT (https://www.youtube.com/watch?v=NVPv9FZseA8)

62. CABLE CRUNCH (https://www.youtube.com/watch?v=3qjoXDTuyOE)

63. CABLE CHEST PRESS (https://www.youtube.com/watch?v=YW_bpL2Eewk)

64. CABLE LOW ROW (https://www.youtube.com/watch?v=ES1sdDN6SaQ)

65. CABLE PULL THROUGH (https://www.youtube.com/watch?v=zT4HfQmmYsI)

66. CABLE WOODCHOP
(https://www.youtube.com/watch?v=UYQgPDM9sMg)

67. CABLE FLY LADDERS (https://www.youtube.com/watch?v=2bdfi17zuuE)

68. CABLE FRONT RAISE (https://www.youtube.com/watch?v=kXmM-EdeUuM)

69. CABLE LATERAL RAISE (https://www.youtube.com/watch?v=1g74nYW_ilo)

70. CABLE LATERAL RAISE ONE ARM (https://www.youtube.com/watch?v=FGU9j1P5L-

w)

71. CABLE ROPE HAMMER CURL (https://www.youtube.com/watch?v=vsarApmqJmo)

72. CABLE ROPE OVERHEAD TRICEPS EXTENSION

(https://www.youtube.com/watch?v=mRozZKkGIfg)

73. CABLE SIDE BAND (https://www.youtube.com/watch?v=ykbAuxIDFiU)

74. CABLE UPRIGHT ROW (https://www.youtube.com/watch?v=GTOn4JiBWCQ)

75. CALF BOUNCE (https://www.youtube.com/watch?v=VK7AWDI7iig)

76. CALF JUMP (https://www.youtube.com/watch?v=N-XOBPDPaYc)

77. CHAIR DIPS (https://www.youtube.com/watch?v=HCf97NPYeGY)

78. CHEST DIPS (https://www.youtube.com/watch?v=4la6BkUBLgo)

79. CHEST SUPPORTED ROW (https://www.youtube.com/watch?v=nl2MnK1i504)

80. CHIN UP (https://www.youtube.com/watch?v=fNZ8Ty7jSFA)

81. CLOSE GRIP DUMBBELL INCLINE PRESS

(https://www.youtube.com/watch?v=jtbwjXcX6JY)

82. CLOSE GRIP DECLINE BENCH PRESS

(https://www.youtube.com/watch?v=0XoW1gnDARM)

83. CLOSE GRIP BENCH PRESS (https://www.youtube.com/watch?v=OYoc93qAAEY)

84. CLOSE GRIP PUSH UPS (https://www.youtube.com/watch?v=NPmRYbIneTE)

85. CROSS BODY HAMMER CURL (https://www.youtube.com/watch?v=hKMO99aRd7I)

86. DEADLIFT (https://www.youtube.com/watch?v=a5zhnubunoE)

87. DECLINE OBLIQUE CRUNCH (Ters eğimli sehpada-önce sağ tamamla sonra sol)
(https://www.youtube.com/watch?v=1vn_bB1b0VA)

88. DECLINE REVERSE CRUNCH (https://www.youtube.com/watch?v=YcMj0EEadQo)

89. DECLINE PUSH UP (https://www.youtube.com/watch?v=SKPab2YC8BE)

90. DECLINE Z-BAR TRICEPS EXTENSION

(https://www.youtube.com/watch?v=ITlhgneqDLo)

91. DUMBBELL ARNOLD PRESS (https://www.youtube.com/watch?v=X60-yTMOJfw)

92. DUMBBELL AROUND THE WORLD
(https://www.youtube.com/watch?v=ZoUw_b9UK_w)

93. DUMBBELL BENCH PRESS (https://www.youtube.com/watch?v=Vc63DPUoA40)

94. DUMBBELL BENT OVER REVERSE FLY

(https://www.youtube.com/watch?v=ttvfGg9d76c)

95. DUMBBELL BENT OVER ROW (https://www.youtube.com/watch?v=--gDUDFKx6Q)

96. DUMBBELL BENT OVER HIGH ROW

(https://www.youtube.com/watch?v=DpZn1k8Utqk)

97. DUMBBELL CLOSE PRESS (https://www.youtube.com/watch?v=DI5PCKdDtLQ)

98. DUMBBELL CONCENTRATION CURL

(https://www.youtube.com/watch?v=ZcU2hN76UyA)

99. DUMBBELL CURL (https://www.youtube.com/watch?v=3OZ2MT_5r3Q)

100. DUMBBELL GOBLET SQUAT (https://www.youtube.com/watch?v=NIrcxSkwui8)

101. DUMBBELL FRONT RAISE (https://www.youtube.com/watch?v=yTphpkybKuA)

102. DUMBBELL INCLINE BENCH PRESS (Incline eğimli sehpada)

(https://www.youtube.com/watch?v=DnV3R4vp3K0)

103. DUMBBELL KICK BACK (https://www.youtube.com/watch?v=ShCYaoHmWmk)

104. DUMBBELL LATERAL LUNGES (https://www.youtube.com/watch?v=oFIsRHfPWJU)

105. DUMBBELL LATERAL RAISE (https://www.youtube.com/watch?v=eOM1EGE9a-Q)

106. DUMBBELL LATERAL RAISE SEATED

(https://www.youtube.com/watch?v=2DVTtCGoLqs)

107. DUMBBELL LATERAL STEP UP (https://www.youtube.com/watch?v=t217OoM-4DU)

108. DUMBBELL LEG CURL (https://www.youtube.com/watch?v=ATWaFEYnoFA)

109. DUMBBELL LEG EXTENSION (https://www.youtube.com/watch?v=kpeeBlStA1M)

110. DUMBBELL PULLOVERS (https://www.youtube.com/watch?v=4B-BrBH17uM)

111. DUMBBELL PUSH PRESS (https://www.youtube.com/watch?v=MqvN10OF5fo)

112. DUMBBELL REVERSE LUNGE (https://www.youtube.com/watch?v=qYGzE8Uou7E)

113. DUMBBELL ROMANIAN DEADLIFT

(https://www.youtube.com/watch?v=tH0stBpF7ko)

114. DUMBBELL ROW ON BALL (https://www.youtube.com/watch?v=_LIR206q8uM)

115. DUMBBELL SHRUGS (https://www.youtube.com/watch?v=8lP_eJvClSA)

116. DUMBBELL SHOULDER PRESS (https://www.youtube.com/watch?v=B-aVuyhvLHU)

117. DUMBBELL SKULL CRUSHERS (https://www.youtube.com/watch?v=ir5PsbniVSc)

118. DUMBBELL SPIDER CURL (https://www.youtube.com/watch?v=TVjOooXvzO8)

119. DUMBBELL SPLIT SQUAT (https://www.youtube.com/watch?v=fiTzgL2wPn8)

120. DUMBBELL STEP UP (https://www.youtube.com/watch?v=-wcgEGQN5_U)

121. DUMBBELL STIFF LEGGED DEADLIFT

(https://www.youtube.com/watch?v=w9_PudlkeLI)

122. DUMBBELL SWISS BALL CRUNCH

(https://www.youtube.com/watch?v=htmXxFo5kf4)

123. DUMBBELL WALKING LUNGE (https://www.youtube.com/watch?v=xVi0wDyllv4)

124. GOODMORNING (https://www.youtube.com/watch?v=5Xj6XUa77qc)

125. HACK SQUAT (https://www.youtube.com/watch?v=0tn5K9NlCfo)

126. HAMMER CURL (https://www.youtube.com/watch?v=zC3nLlEvin4)

127. HAMMER STRENGTH INCLINE PRESS (Yoksa Smith Machine Incline Bench Press Yap)
(https://www.youtube.com/watch?v=ig0NyNlSce4)

128. EXERCISE BALL HIP LIFT (https://www.youtube.com/watch?v=7Iwaj_u1-zs)

129. EXERCISE BALL PUSH UP (https://www.youtube.com/watch?v=nkTbabZdEKs)

130. FACE PULL (https://www.youtube.com/watch?v=tkLTR4b6cAk)

131. FLOOR CRUNCHES (https://www.youtube.com/watch?v=NGRKFMKhF8s)

132. FRONT SMITH MACHINE SQUAT
(https://www.youtube.com/watch?v=sbSFABR6de8)

133. FRONT SQUAT (https://www.youtube.com/watch?v=I5GaxSYLCSc)

134. HEEL ELEVATED FRONT SQUAT

(https://www.youtube.com/watch?v=bAsBRnyTDhY)

135. HIGH CABLE BICEPS CURL (https://www.youtube.com/watch?v=BXjUL1wOn3Q)

136. HIGH CABLE CROSSOVER (https://www.youtube.com/watch?v=aoP0s_MjN-g)

137. HIGH KNEE JOG IN PLACE (https://www.youtube.com/watch?v=dt7FAEYRLC4)

138. HANGING LEG RAISE

(https://www.youtube.com/watch?v=ttdkm6ESUjI) Hanging Leg Raise yapamazsanız bunu
yapın: https://www.youtube.com/watch?v=Gw3RyyARhBQ
139. HYPEREXTENSION (https://www.youtube.com/watch?v=qtjJUWCnDyE)

140. IN & OUTS (https://www.youtube.com/watch?v=7p6FftXN9dg)

141. INCLINE DUMBBELL CURLS (https://www.youtube.com/watch?v=soxrZlIl35U)

142. INCLINE DUMBBELL FLY (Eğimli Sehpada)

(https://www.youtube.com/watch?v=bDaIL_zKbGs)

143. INCLINE DUMBBELL REVERSE FLY

(https://www.youtube.com/watch?v=WCvRMULhUVU)
144. INCLINE DUMBBELL ROW (https://www.youtube.com/watch?v=oSwFrguzNJU)

145. INCLINE PUSH UP (https://www.youtube.com/watch?v=Me9bHFAxnCs)

146. JUMPING JACKS (https://www.youtube.com/watch?v=UpH7rm0cYbM)

147. LAT PULLDOWN (https://www.youtube.com/watch?v=pEXOCMjVry4)

148. LATERAL BAND WALK (https://www.youtube.com/watch?v=5wUk8wQNUT8)

149. LEG EXTENSION (https://www.youtube.com/watch?v=yR_LqZYSIgM)

150. LEG PRESS (https://www.youtube.com/watch?v=3R0SOJ3alTA)

151. LEG PRESS HIGH FEET (https://www.youtube.com/watch?v=WzYUDQfTbPk)

152. LEG PRESS CALF RAISE (https://www.youtube.com/watch?v=PLtAYmjLwqQ)

153. LOW CABLE CROSSOVER (https://www.youtube.com/watch?v=M1N804yWA-8)

154. LYING LEG CURL (https://www.youtube.com/watch?v=jxctD6fL_FQ)

155. LYING LEG RAISE (https://www.youtube.com/watch?v=ybmQNLmCjT4)

156. LYING TRICEPS EXTENSION (https://www.youtube.com/watch?v=LVqdtjlzJWQ)

157. LYING WINDSHIELD WIPERS (https://www.youtube.com/watch?v=X59_4RrU_aA)

158. MACHINE FLY (https://www.youtube.com/watch?v=Z57CtFmRMxA)

159. MACHINE PREACHER CURL (https://www.youtube.com/watch?v=OJlTCY9GVVk)

160. MACHINE REAR DELT FLY (https://www.youtube.com/watch?v=5EbmvSh6WqY)

161. MILITARY PRESS (https://www.youtube.com/watch?v=uiYOYMDiA44)

162. MODIFIED HISE SHRUG (https://www.youtube.com/watch?v=32iudGv1dJE)

163. MOUNTAIN CLIMBERS (https://www.youtube.com/watch?v=UOGvtqv856A)

164. ONE ARM DUMBBELL LATERAL RAISE

(https://www.youtube.com/watch?v=jlQnp6oNJis)

165. ONE ARM DUMBBELL PREACHER CURL

(https://www.youtube.com/watch?v=WK5yZMlgMb4)

166. ONE ARM DUMBBELL ROW (https://www.youtube.com/watch?v=PgpQ4-jHiq4)

167. ONE ARM PULLDOWN (https://www.youtube.com/watch?v=0BT533ueEdI)

168. ONE ARM SPIDER CURL (Hareket bu ama iki kol aynı anda değil tek tek çalışılacak—
Preacher sehpasında ters şekilde de yapılabilir)
(https://www.youtube.com/watch?v=TVjOooXvzO8)

169. ONE LEG BACK EXTENSION (https://www.youtube.com/watch?v=SyVxSj_XbGg)

170. ONE LEG EXTENSION (https://www.youtube.com/watch?v=3VIpG6rtFAc)

171. OVERHEAD DUMBBELL TRICEPS EXTENSION

(https://www.youtube.com/watch?v=FXvpgz2frNI)
172. OVERHEAD MEDICINE BALL THROW
(https://www.youtube.com/watch?v=kQAKyFpokm4)

173. PALMS DOWN WRIST CURL (https://www.youtube.com/watch?v=FfjD0YriJEM)

174. PALMS UP WRIST CURL (https://www.youtube.com/watch?v=5iSVEUa2T0Y)

175. PLANK (https://www.youtube.com/watch?v=tgbrMdfuGJA)

176. PLANK TO PUSH UP (https://www.youtube.com/watch?v=wHC_KoaCu6U)

177. PLATE FRONT RAISE (https://www.youtube.com/watch?v=yx6j6hYHSZ4)

178. POWER CLEAN FROM HANG (https://www.youtube.com/watch?v=_iUFG1-H7d0)

179. PULL UP (Barfiks) (https://www.youtube.com/watch?v=iUNoLR0pYjY)

180. PUSH UP (ŞINAV) (https://www.youtube.com/watch?v=5eSM88TFzAs)

181. PUSH PRESS (https://www.youtube.com/watch?v=X6-DMh-t4nQ)

182. RACK PULLS (https://www.youtube.com/watch?v=e11lVmLsvFU)

183. RENEGADE ROWS (https://www.youtube.com/watch?v=YHN0SGa-68Q)

184. REVERSE CABLE FLY (https://www.youtube.com/watch?v=PAQuDdB1HZw)

185. REVERSE GRIP CABLE CURLS (Ters tutuş)

(https://www.youtube.com/watch?v=HwB-DevuJjU)
186. REVERSE GRIP LAT PULLDOWN (Ters tutuş)
(https://www.youtube.com/watch?v=apzFTbsm7HU)

187. REVERSE HACK SQUAT (https://www.youtube.com/watch?v=FzgKyeCwfiw)

188. REVERSE PREACHER CURL (https://www.youtube.com/watch?v=30fM44Y2Htg)

189. RUSSIAN TWIST (https://www.youtube.com/watch?v=JyUqwkVpsi8)

190. SEATED BARBELL PALMS DOWN WRIST CURL

(https://www.youtube.com/watch?v=dhtQp111x7U)

191. SEATED BARBELL PALMS UP WRIST CURL

(https://www.youtube.com/watch?v=9sZlJZ41Lm8)

192. SEATED BENT OVER REAR DELT RAISE

(https://www.youtube.com/watch?v=DEeUsQ9rCso)

193. SEATED CABLE ROW (https://www.youtube.com/watch?v=IzoCF_b3cIY)

194. SEATED CABLE ROW UNDERHAND GRIP

(https://www.youtube.com/watch?v=Uj19fFUMbIs)

195. SEATED CALF RAISE (https://www.youtube.com/watch?v=Q7msuqsE-Ow)

196. SEATED DUMBBELL SHOULDER PRESS

(https://www.youtube.com/watch?v=0JfYxMRsUCQ)

197. SEATED LEG CURL (https://www.youtube.com/watch?v=ELOCsoDSmrg)

198. SEATED LEG RAISE (https://www.youtube.com/watch?v=Mx270LOoEw8)

199. SHOULDER YTWL CIRCUIT (https://www.youtube.com/watch?v=zZJwUSHo5Ak)

200. SIDE PLANK (https://www.youtube.com/watch?v=CMJA332bfs0)

201. SINGLE ARM PULLDOWN (https://www.youtube.com/watch?v=LIg80FdtdMo)

202. SINGLE LEG ROMANIAN DEADLIFT (https://www.youtube.com/watch?v=GoKjrvJi-

Iw)

203. SINGLE LEG LOWERING (https://www.youtube.com/watch?v=FhBQCE4vAAU)

204. SIT UP (https://www.youtube.com/watch?v=1fbU_MkV7NE)

205. SMITH MACHINE BULGARIAN SPLIT SQUAT (https://www.youtube.com/watch?v=-

vacyh7kikY)

206. SMITH MACHINE OVERHEAD PRESS

(https://www.youtube.com/watch?v=lPFwcHl0a2c)

207. SMITH MACHINE SQUAT (https://www.youtube.com/watch?v=_jcAAqMMtnc)

208. SQUAT (https://www.youtube.com/watch?v=SW_C1A-rejs)

209. SQUAT CABLE ROW (https://www.youtube.com/watch?v=jMWipls4d-o)

210. SQUAT THRUSTS (https://www.youtube.com/watch?v=fysU2ldlXSY)

211. STANDING BARBELL OVERHEAD SHOULDER PRESS
(https://www.youtube.com/watch?v=8E4oWpi0RkA)

212. STANDING CALF RAISE (https://www.youtube.com/watch?v=wxwY7GXxL4k)

213. STANDING LEG CURL (https://www.youtube.com/watch?v=Ax2OCjXpDYs)

214. STANDING SMITH MACHINE CALF RAISE

(https://www.youtube.com/watch?v=AW6us_9YNXo)

215. STRAIGHT ARM PULLDOWN WITH ROPE

(https://www.youtube.com/watch?v=ZAkJfqU6-lA)

216. STARFISH CRUNCH (https://www.youtube.com/watch?v=KYmXazECgIA)

217. SVEND PRESS (https://www.youtube.com/watch?v=cIoUZOnypS8)

218. SUMO DEADLIFT (https://www.youtube.com/watch?v=0wFOEEp8bMk)

219. T-BAR ROW (https://www.youtube.com/watch?v=KDEl3AmZbVE)

220. TRICEPS BENCH DIPS (https://www.youtube.com/watch?v=c3ZGl4pAwZ4)

221. TRICEPS PARALLEL DIPS (https://www.youtube.com/watch?v=WNMqN2O2MSs)

222. TRICEPS PUSH DOWN (Düz bar veya V barla yapabilirsiniz)

(https://www.youtube.com/watch?v=HIKzvHkibWc)

223. TRICEPS ROPE PUSHDOWN (https://www.youtube.com/watch?v=vB5OHsJ3EME)

224. V BAR PULLDOWNS (https://www.youtube.com/watch?v=f4PZULMjr2I)

225. WALKING LUNGES (Ağırlık

olmadan)https://www.youtube.com/watch?v=Z2n58m2i4jg)

226. WIDE GRIP LAT PULLDOWN (Geniş tutuş)

(https://www.youtube.com/watch?v=lueEJGjTuPQ)

227. WIDE GRIP BARBELL SHRUG (Omuz hizasından geniş tutulacak)

(https://www.youtube.com/watch?v=pqYr_lb04O4)

228. WIDE GRIP UPRIGHT ROW (Omuz hizasından geniş tutulacak)

(https://www.youtube.com/watch?v=i4qiXYUx6Ws)

229. Z BAR CURL (https://www.youtube.com/watch?v=S_i3SEVgKWU)

230. Z BAR PREACHER CURL (https://www.youtube.com/watch?v=RgN216Cumtw)

231. Z-BAR REVERSE GRIP CURL (https://www.youtube.com/watch?v=nRgxYX2Ve9w)

232. Z-BAR SKULL CRUSHERS (https://www.youtube.com/watch?v=d_KZxkY_0cM)

233. ZOTTMAN CURL (https://www.youtube.com/watch?v=ZrpRBgswtHs)