KOLLARA YÖNELİK ANTRENMAN PROGRAMI

PAZARTESİ

-Squat               3x 8-10
-Bench Press    3x 6-10
-Chin Up           3x 8-12
-OHP                2x 8-12
-Calf Raise       2x 15-20
-Dumbell Curl   5x12-15
-Skull Crusher  5x12-15



ÇARŞAMBA

-Barbell Curl 5x 5-8
-Close Grip Bench Press 5x 5-8


CUMA

-Squat (front)              3x 8-10
-Bench Press  or Incline Press  3x 6-10
-Bar Row       3x 8-12
-Lateral Raise        2x 8-12
-Calf Raise       2x 15-20
-Dumbell Curl   5x12-15
-Rope Pushdown 5x12-15