| Egzersiz | Set | Tekrar | Dinlenme |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 90 saniye |
| Incline Dumbbell Press | 3 | 10-12 | 60 saniye |
| Cable Fly | 3 | 12-15 | 60 saniye |
| Tricep Pushdown | 3 | 12-15 | 45 saniye |
| Overhead Tricep Extension | 3 | 12 | 45 saniye |
| Egzersiz | Set | Tekrar | Dinlenme |
|---|---|---|---|
| Deadlift | 4 | 6-8 | 120 saniye |
| Pull-up / Lat Pulldown | 4 | 8-10 | 90 saniye |
| Barbell Row | 3 | 10-12 | 60 saniye |
| Face Pull | 3 | 15 | 45 saniye |
| Bicep Curl | 3 | 12-15 | 45 saniye |
| Egzersiz | Set | Tekrar | Dinlenme |
|---|---|---|---|
| Squat | 4 | 8-10 | 120 saniye |
| Romanian Deadlift | 3 | 10-12 | 90 saniye |
| Leg Press | 3 | 12-15 | 90 saniye |
| Leg Curl | 3 | 12-15 | 60 saniye |
| Standing Calf Raise | 4 | 15-20 | 45 saniye |
| Egzersiz | Set | Tekrar | Dinlenme |
|---|---|---|---|
| Overhead Press | 4 | 8-10 | 90 saniye |
| Lateral Raise | 3 | 12-15 | 45 saniye |
| Rear Delt Fly | 3 | 12-15 | 45 saniye |
| Cable Crunch | 3 | 15 | 45 saniye |
| Hanging Leg Raise | 3 | 10-12 | 60 saniye |