1.Gün İtme Antrenmanı

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

10-12 Reps

45-60 Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

3 Sets

10-12 Reps

45-60 Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

12-15 Reps

45-60 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

10-12 Reps

45-60 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

10-12 Reps

45-60 Rest

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Two Arm Dumbbell Front Raise

3 Sets

10-12 Reps

45-60 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

10-12 Reps

45-60 Rest

Cable Tricep Kickback

Equipment: Cable, Full Gym

Cable Tricep Kickback

3 Sets

10-12 Reps

45-60 Rest

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2.Gün Çekme Antrenmanı Chest 🧰