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GENEL PROGRAM
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| Hareket |
Set
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Tekrar
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| Sit-Up |
2-3
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20-30
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| Leg Raise |
2-3
|
20-30
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| Squat |
4
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5-6
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| Leg Curl |
3
|
6-8
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| Deadlift |
3
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4-6
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| Bent-Over Barbell Row |
4
|
6-8
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| Barbell Shrug |
3
|
8-10
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| Bent-Arm Pullover |
3
|
4-6
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| Bench Press |
4
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6-8
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| Military Press |
3-4
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4-6
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| Lying Triceps French Press |
3
|
6-8
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| Barbell Curl |
3
|
6-8
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| Barbell Wrist Curl |
3
|
10-15
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| Standing Calf Raise |
4
|
8-12
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