NUH TEMEL 2 . GÜN SIRT-ÖN KOL
2. GÜN
SIRT
- lat pulldown 3x8-10
- Row machine 3x8-10
- row machine wide grip 3x8-10
- barbell row 3x8-10
- single arm low to high row 3x8-10
ÖN KOL
- hammer curl 3x10-12
- biceps curl 3x10-12
- 21’s barbell curl 3x21
2. GÜN
SIRT
ÖN KOL