1.Gün

SIRT-TRİCEPS
1 close grip (DAR TUTUS)-----------------------------------4x10
2 Lat Palldown----------------------------------------------------4x10
3 Seated Rows----------------------------------------------------4x10
4 Dumbbel Rows--------------------------------------------------4x10
5 Hyper Extensions-----------------------------------------------4x10
TRİCEPS
1 Overhead single arm dumbbell extension--------------3x12 (UZUN BAŞ)
2 Pushdown (İP)---------------------------------------------------3X12 (YAN BAŞ)
3 Pushdown (DÜZ DEMİR)--------------------------------------3X12 (KISA BAŞ)

2-Gün/GÖĞÜS-BİCEPS

GÖĞÜS
1 Incline Dumbbel Press----------------------------------------------4x10
2 Incle fly------------------------------------------------------------------4x10
3 dumbbel press--------------------------------------------------------4x10
4 alt press-----------------------------------------------------------------4x10
5 cable cross sıkıstırma-----------------------------------------------4x10
BİCEPS
1 Concentration curl biceps (SÜPERSET) 3X12 (YADA AYRI AYRI)
2 Hammer curl
3 Ez bar curl

3-Gün/OMUZ-ENSE

OMUZ------------------------------HEPSİ 3X12
1 Smith machine shoulder press
2 Lateral raise (SÜPERSET)
2 Rear lateral raise (SÜPERSET)
3 dumbbell press
4 Upright row
ENSE
1 Dumbell Shrugs------------------------------------------------------------3x12
2 Smith machine shrug-----------------------------------------------------3x12

4-Gün/BACAK

BACAK
1 Leg Extensions-------------------------------------------------------------3X15
2 Seated Leg Curls-----------------------------------------------------------3X15
3 T bar squat ( İSTENİRSE )-----------------------------------------------3X12
4 Leg press----------------------------------------------------------------------3X15
5 Dumbbel Lunge--------------------------------------------------------------3X10
6 Calf Raises--------------------------------------------------------------------3X15

5-Gün

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