TEK BÖLGE ANTREMAN SİSTEMİ

1.DAY
(CHEST)

Incline Press 4x 8-12
Incline D.b Fly 3x 10-12
Bench Press    4x 6-8
Dumbell Fly   3x 10-12
Dips  2x12-15




2.DAY
(BACK)

Bar Row  4x 6-8
Chin Up   4x10-12
Seated Row 4x 10-12
Lat Pull Down 4x10-12
Face pull 3x 10-12



3.DAY
(SHOULDERS)

OHP 5x 6-8
Seated Shoulder Press 3x12
Lateral Raise 4x 15
Rear Deltoid Fly 3x 12
(OPTIMAL)
Front Raise 2-3 x 12-15



4.DAY
(LEGS)

Squat 5x 5-6
Leg Press 4x 8-10
R.Deadlift 3x 12-15
Leg Extansion 3x 12-15
Leg Curl 3x 12-15
Standing or Seated Calf Raise 3x 15-20


5.DAY
(ARMS)

Close Grip Press 4x10
Skull Crusher  3x10
Rope Pushdown 3x10

Biceps Curl 3x10
Hammer Curl 3x10
Incline D.b Curl 3x10