YENI PROGRAM

GOGUS
1. bench press | No 6 | 32.5 KG agirlik (20 KG cubuk)
2. Chest Press | No 9 | 35 KG
3. Dumble Flying | No 29 | 30+30 LBS
4. incline bench press | No 7 | 32.5 KG agirlik (20 KG cubuk)

** 31 numara Smith Machine. **

OMUZ
1. Bradford Press | 3 x 20 | halter cubugu | cubuk on ve arkaya gidecek (isinma hareketi)
2. Seated Dumbbell Shoulder Press | 20 + 20 |
3. Front Arm Raise Dumbbell | 20 + 20 LBS
4. Side Lateral Raise Dumbbell| 20 + 20 LBS

MULTI CABLE
1. Bent-Over Cross Cable Laterals
2. Standing Cable Crossover | No 30 | 25 + 25 LBS
3. Bent-Forward Cable Crossover | No 30 | 20 + 20 LBS

SIRT
1. Lateral Pulldown | No 12 | 120 LBS
2. Close Grip Pulldown | No 12 | 120 LBS
3. Seated Rowing | No 13 | 55 LBS
4. Good Mornings | T-Bar | XXX KG
5. Barbell Pullover | T-Bar | XXX KG
6. Deadlift | Halter Cubugu | XXX KG
7. Straight Leg Deadlifts | halter c| xx
8. Bent-Over Rows | Halt. Cub | XX KG

KOL
1. Hammer Curl | 25 LBS
2. Concentration Curl | her kol 3 set
3. Triceps Extention | No 25 | 40 LBS
4. Scott Curl | No 26 | 15 agirlik KG (8 KG cubuk) (ic ve dis 3'ser set)
5. Reverse Curl Barbell | T-Bar | XX KG
6. Push Down | No 30 | 55 LBS
7. Reverse Push Down | No 30 | 50 LBS

KARIN
1. Bar Twisting 3x20 (Bos demir sopa ile)
2. Sit-Up - Crunch + Leg Raise (20x)
3. Knee-up - Leg Raise - Dairesel Knee-up (20x)
4. Rope Crunch | No 30 | 65 LBS 3 x 25
5. Sit-Up - Çapraz Sit-up - Leg Raise çapraz (MINDER - 20x)

SQUAT!!
35 KG + 20 KG cubuk | No 31|

BACAK
Leg Press | No 16 | 55 LBS
Leg Curl | No 17 | 50 LBS
Leg Extension | No 18 | 45 KG
Calf | No 16 | 55 LBS