3.Gün Bacak Antrenmanı

Workout

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

Dumbbell Goblet Squat

3 Sets

10-12 Reps

45-60 Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

10-12 Reps

45-60 Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

3 Sets

10-12 Reps

45-60 Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

4 Sets

10-12 Reps

45-60 Rest

Decline Sit-up

Equipment: Bench, Full Gym

Decline Sit-up

3 Sets

12-15 Reps

30-45 Rest

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

Incline Leg Hip Raise

3 Sets

12-15 Reps

30-45 Rest

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Göğüs 2.Gün Çekme Antrenmanı