FULL BODY - Haftada 3 gün ( Pazartesi ) & ( Çarşamba ) & ( Cuma ) ( Salı ) & ( Perşembe ) & ( Cumartesi ) Şeklinde uygulayabilirsiniz . Bench press : 3 X 10 - 12 Pec deck fly : 12 X 15 Lat pulldown : 3 X 10 - 12 Reserve grip barbell row : 12 X 15 Lateral raise : 3 X 12 - 15 Smith machine shoulder press 3 X 12 - 15 Squat : 3 X 10 - 12 Lunge : 4 X 12 - 15 Pushdown : 3 X 10 - 12 Barbell curl : 3 X 12 - 15 Cable crunch : 3 X 12 - 15 Yeni başlayan arkadaşlarınla paylaşmayı unutma onlarda faydalansınl
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FULL BODY - Haftada 3 gün ( Pazartesi ) & ( Çarşamba ) & ( Cuma ) ( Salı ) & ( Perşembe ) & ( Cumartesi ) Şeklinde uygulayabilirsiniz . Bench press : 3 X 10 - 12 Pec deck fly :
Gökhan Taskın. Gökhan Taskın · Original audio. FULL BODY - Haftada 3 gün ( Pazartesi ) & ( Çarşamba ) & ( Cuma ) ( Salı ) & ( Perşembe ) & ( Cumartesi ) Şeklinde uygulayabilirsiniz . Bench press : 3 X 10 - 12 Pec deck fly : 12 X 15 Lat pulldown : 3 X 10 - 12 Reserve grip barbell row : 12 X 15 Lateral raise : 3 X 12 - 15 Smith machine ...
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