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Daha iri görünmek için antrenman planı: . Antrenman A: Overhead Press 3x5 Inc Dumbbell Press 3x5 Skull Crusher 3x10 Lateral Raises 3x20 Squat 3x5 Above Knee Rack Pull 3x5 Power Shrug 3x5 Wrist Curl 3x10 . Antrenman B: Bench Press 3x5 Dumbbell Overhead Press 3x10 Cable Pushdown 3x10 Facepull 3x20 Deadlift 3x3 Ağırlıklı Pull Up 3x5 Dumbbell Row 3x15 Hammer Curl 3x10 . Program A-B-A/B-A-B şeklinde uygulanacaktır. . Antrenmana ek olarak boş günlerde yapmanızı öneririm: 4x25 Neck Curl 4x25 Neck Ext.
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Daha iri görünmek için antrenman planı: . Antrenman A: Overhead Press 3x5 Inc Dumbbell Press 3x5 Skull Crusher 3x10 Lateral Raises 3x20 Squat 3x5 Above Knee Rack Pull 3x5 Power Shrug 3x5 Wrist Curl 3x10 . Antrenman B: Bench Press 3x5 Dumbbell Overhead Press 3x10 Cable Pushdown 3x10 Facepull 3x20 Deadlift 3x3 Ağırlıklı Pull Up 3x5 Dumbbell Row 3x15 Hammer Curl 3x10 . Program A-B-A/B-A-B şeklinde uygulanacaktır. . Antrenmana ek olarak boş günlerde yapmanızı öneririm: 4x25 Neck Curl 4x25 Neck Ext.
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