Yaklaşık 4 ay oldu arkadaşlar özellikle sırt hareketlerinden tam emin değilim bi bakarsanız sevinirim
biceps :
preacher curl
incline curl
hammer curl
chest:
incline dumbell press
dumbell bench press
machine pec fly
high cable fly
back:
low row machine
seated cable row
shrugs
lat pulldown
v bar pulldown
lat pullover
triceps:
skullcrusher
triceps pushdowns
dips
shoulders:
shoulder press
lateral raise
front raise
reverse fly
legs:
leg extension
leg curl
romanian deadlift
calf raise
bulgarian split squat
back squat
biceps :
preacher curl
incline curl
hammer curl
chest:
incline dumbell press
dumbell bench press
machine pec fly
high cable fly
back:
low row machine
seated cable row
shrugs
lat pulldown
v bar pulldown
lat pullover
triceps:
skullcrusher
triceps pushdowns
dips
shoulders:
shoulder press
lateral raise
front raise
reverse fly
legs:
leg extension
leg curl
romanian deadlift
calf raise
bulgarian split squat
back squat
