CUMA (BACAK)

Workout

Squat

Equipment: Barbell, Full Gym

Squat

5 Sets

10-15 Reps

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

4 Sets

10-12 Reps

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

4 Sets

10-12 Reps

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Lunge

3 Sets

15 Reps

Barbell Seated Calf Raise

Equipment: Barbell, Full Gym

Barbell Seated Calf Raise

4 Sets

15-20 Reps

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abc ÇARŞAMBA (SIRT-ARKA KOL)