MY WORKOUT
PAZARTESİ
Göğüs
İncline DB Press : 4 x 8-12
Flat Bench Press : 4 x 8-12
Incline BB Press: 4 x 8-12
Flat Hammer Strength Press: 3 x 10
Flat Bench DB Fly: 3 x 10
Cable Fly: 3 x 10
Dumbbell Pullovers: 2 Sets x 10
Biceps
Alternating DB Curl: 4 x 10
High Seated Machine Curl: 4 x 10-15
Barbell Curl: 4 x 10
Hammer Strength Bicep Curl: 3 x 10
Rope Cable Hammer Curls: 3 x 10
SALI
Bacak
Leg Extensions: 3 Sets x 12 Tekrar
Squats (Wide Leg): 5 Sets x 8-12 Tekrar
Hack Squats: 4 Sets x 12-15 Tekrar
Lunges: 4 Sets x maksimum
Leg Curls: 5 Sets x 12 Tekrar
Kalf
Standing Calf Raise: 4 x 10
Seated Calf Raise: 4 x 10
PERŞEMBE
Omuz
Seated DB press: 4 x 10
Seated DB Laterals: 3 x 12
Bent over DB Laterals: 3 x 12
Seated BB Press:4 x 10
Hammer Strength shoulder press: 4 x 10
Arnold DB press: 4 x 10
Triceps
V-Bar Pushdown: 4 x 10-12
Skullcrushers: 4 Sets x 10-12 Tekrar
Close Grip Bench Press: 4 x 8-10
Overhead Rope Extension: 3 x 12
CUMA
Sırt
Bent-Over Rows: 5 Sets x 8-12 Tekrar
T-Bar Rows (underhand grip): 3 Sets x 10 Tekrar
Cable Rows: 3 x 12 Tekrar
Deadlifts: 4 x 15
Chins: 5 x 12-15 Tekrar
Deadlifts: 4 x 15