Pazartesi: Üst Bacak/Calf
Leg Extensions 5 x 15, 15, 12, 12 Hareketin Videosu
Hack Squats 5 x 15, 15, 12, 12 Hareketin Videosu
Leg Press 5 x 15, 12, 10, 8, 8 Hareketin Videosu
Narrow Dumbbell Squat 5 X 15 Hareketin Videosu
Front Squats 5 x 15, 12, 10, 8, 8 Hareketin Videosu
Smith Machine Stationary Lunges 4 x 10 (Each leg) Hareketin Videosu
Seated Calves Machine 4 x 30 Hareketin Videosu
Standing Calves Machine 4 x 15 Hareketin Videosu
Salı: Omuz / Triceps
Smith Machine Seated Shoulder Press 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Arnold Press 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Dumbbell Seated Side Lateral Raise 5 x 15, 12, 10, 8, 6 Hareketin Videosu
High Rope Pulls 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Overhead Dumbbell Press 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Close Grip Bench Press 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Rope Push Downs 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Çarşamba: Sırt- Kanat / Biceps
Wide Grip Pull-ups 5 x 15 Hareketin Videosu
Wide Grip Pull Downs 5 x 15, 12, 10, 8, 6 Hareketin Videosu
One Arm Barbell Row 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Wide Grip Standing Pull Downs 5 x 15, 12, 10, 8, 6 Hareketin Videosu
One Arm Dumbbell Rows 4 x 15, 12, 10, 8 Hareketin Videosu
Weighted Hyperextensions 4 x 15 Hareketin Videosu
EZ Curl Preacher Curl 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Standing Barbell Curls 5 x 15, 12, 10, 8, 6 Hareketin Videosu
Dumbbell Curls 21’s x 4 Hareketin Videosu
Perşembe : Hams/Plyometrics/Calf
Leg Curls 6 x 20, 20, 15, 15, 12, 12 Hareketin Videosu
Dumbbell Stiff Leg Deadlift 6 x 20, 20, 15, 15, 12, 12 Hareketin Videosu
Pop Squats x 15 Hareketin Videosu
Alien Squats x 15 Hareketin Videosu
One Leg Lunge Jumps x 15 Hareketin Videosu
Wide High Jumps x 15 Hareketin Videosu
Seated Calf Raises 4 x 15 Hareketin Videosu
Standing Calf Raises 4 x 30 Hareketin Videosu
Cuma : Kalça /Göğüs
Cable Butt Kick Backs 5 x 15 each leg Hareketin Videosu
1 Dakika Deep Squat Holds x 5 Hareketin Videosu
Incline Smith Machine Press 4 x 15, 12, 10, 8 Hareketin Videosu
Push Ups 4 x 15 Hareketin Videosu
Decline Dumbbell Press 4 x 15, 12, 10, 8 Hareketin Videosu
Wide Grip Dips on Assisted Chin Up Machine 4 x 15, 12, 10, 8 Hareketin Videosu
Dumbbell Pullovers 4 x 15, 12, 10, 8 Hareketin Videosu
Cumartesi: Off
Off
Pazar: Off
Off
