2.Gün Çekme Antrenmanı

Workout

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3 Sets

10-12 Reps

45-60 Rest

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

3 Sets

10-12 Reps

45-60 Rest

Face Pull

Equipment: Cable, Full Gym

Face Pull

3 Sets

10-12 Reps

45-60 Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

3 Sets

10-12 Reps

45-60 Rest

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

Behind The Back Barbell Shrug

3 Sets

10-12 Reps

45-60 Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

3 Sets

10-12 Reps

45-60 Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

10-12 Reps

45-60 Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

3 Sets

10-12 Reps

45-60 Rest

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3.Gün Bacak Antrenmanı 1.Gün İtme Antrenmanı