İlk Gün

Workout

Treadmill

Equipment: Full Gym, Machine

Treadmill

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 Sets

10 Reps

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

10 Reps

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

3 Sets

10 Reps

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

12 Reps

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated One-Arm Dumbbell Triceps Extension

3 Sets

12 Reps

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

3 Sets

10 Reps

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

3 Sets

12 Reps

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

3 Sets

12 Reps

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Sunday Friday