1.Gün
Sırt-Kanat
Deadlift 4*6-12
Barbell Rows 4*10-12
T-Bar Rows 4*10-12
One Arm Dumbell Rows 4*10-12
Biceps
Barbell Curl 4*12
Saeted alternete dumbell curl 4*12
Cambared-bar preacher curl 4*12
standig cable curl 4*12
Omuz
Military Press 4*10-12
Seated dumbell press 4*12
Front Dumbell Raises 4*12
2.Gün
Bacak
Squats 5-6*12
Leg Press 4*12
Parkinh-leg lunces 2*100 adım
Stiff-leg deadlift 4*12
Seated leg curl 4*12
Donkey raise 4*12
Seated Raise 4*12
3.Gün
Göğüs
Flat bench press 5*12
İncline barbell press 3*12
Flat dumbell press 4*12
Flat fly 4*12
Triceps
Seated cambered -bar french curl 3*12-15
Seated dumbell extension 4*12-15
Glosgrip bench press 4 *12-15

4.Gün
Sırt
Barbell rows 5*10-12
Pulley rows 4*10-12
Pulldown 3*10-12
Front Pullover 3*10-12
Biceps
İncline alternete dumbell curl 4*12
Machine Curl 4 *12
Barbell curl 4*12
Cable curl 4*12
Omuz
Seated dumbell press 4*12
Front dumbell raise 3*8-25
Machine press 3*8-25
5.Gün
Bacak
Leg extension 4*30
Squats 4*12-15
Hack Squats 4*12
Standig leg curl 4*12-15
Lying leg curls 4*12
Donkey raises 4*12
Seated raises 4*12
6.Gün
Göğüs
İncline dumbell press 4*12
Decline barbell press 4*12
İncline fly 4*12
Decline dumbell press 4*12
Triceps
Lying cambared-bar extension 4*12-15
Dips 4*12-15
Seated canbered-bar french Curs 4*12-15