Başlangıç - Salon
3 Gün/hafta
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Lat Pulldown |
3 |
10-12 |
60 saniye |
| Chest Press (Makine) |
3 |
10-12 |
60 saniye |
| Seated Row |
3 |
10-12 |
60 saniye |
| Shoulder Press (Makine) |
3 |
10-12 |
60 saniye |
| Bicep Curl |
2 |
12-15 |
45 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Leg Press |
3 |
10-12 |
90 saniye |
| Leg Curl |
3 |
10-12 |
60 saniye |
| Leg Extension |
3 |
10-12 |
60 saniye |
| Calf Raise |
3 |
15-20 |
45 saniye |
| Hip Abductor |
3 |
12-15 |
45 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Goblet Squat |
3 |
10-12 |
60 saniye |
| Dumbbell Row |
3 |
10 (her kol) |
60 saniye |
| Dumbbell Bench Press |
3 |
10-12 |
60 saniye |
| Romanian Deadlift |
3 |
10-12 |
60 saniye |
| Plank |
3 |
30 sn |
45 saniye |