3 haftalık antrenman programım

[ELMIR]

3 Bench Press
3 Incline Bench Press
3 Pec Fly
3 Skull Crusher
3 Tricep Pushdown
3 Shoulder Press
3 Lateral Raise

3 Pull Up
3 T Bar Row
3 Seated Row
3 Wide Grip Lat Pull Down
3 Barbell Bicep Curl
3 Hammer Curl
3 Barbell Wrist Curl

4 Leg Extension
4 Leg Press
4 Prone Leg Curl
4 Calf Raise
4 Machine Crunch

OFF

3 Bench Press
3 Incline Bench Press
3 Pec Fly
3 Skull Crusher
3 Tricep Pushdown
3 Shoulder Press
3 Lateral Raise

3 Pull Up
3 T Bar Row
3 Seated Row
3 Wide Grip Lat Pull Down
3...

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