BÖLGESEL ANTRENMAN

1. gün (göğüs arka kol) GÖĞÜS bench pres inchline dumbell press cable crossover chest press ARA KOL push down rope push kick back 2. GÜN (SIRT ÖN KOL ) lat pulldown barbel row dumbell row cable seated row ÖN KOL dumbell curl barbel curl hummer curl 3. GÜN ( OMUZ ARKA KOL ) shoulder ress lateral raises face pull deltoid makina ARKA KOL push down rope push triceps dips 4. GÜN ( BACAK KARIN ) leg curl leg ext dumbell lunges dumbell squat calf KARIN ab curnch side band leg rise