3. Gün ( Shoulder, Leg )

Workout

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

4 Sets

10 Reps

20 Rest

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Two Arm Dumbbell Front Raise

4 Sets

10 Reps

20 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

10 Reps

20 Rest

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

4 Sets

12 Reps

20 Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

4 Sets

12 Reps

20 Rest

Squat

Equipment: Barbell, Full Gym

Squat

3 Sets

15 Reps

20 Rest

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Ombros 2. Gün ( Back, Triceps, Abs )