🟥 Pazartesi – Göğüs + Triceps (Push Day)
Bench + Sehpa ile:
Palms-in Dumbbell Bench Press – 4x10
Incline Dumbbell Press – 3x8
Flat Bench Dumbbell Flyes – 3x12
Decline Dumbbell Bench Press – 3x10
Triceps:
Dumbbell Triceps Extension – 3x12
One Arm Triceps Extension – 3x10
Triceps Kickback – 3x15
Triceps Dips – 3xMax
🟦 Salı – Sırt + Biceps (Pull Day)
Kanat:
One Arm Dumbbell Rowing – 4x10
Renegade Row – 3x12
Dumbbell Reverse Fly – 3x15
Dead Row – 3x10
Biceps:
Concentration Curl – 3x12
Hammer Curl – 3x10
Reverse Curl – 3x12
Zottman Curl – 3x10
🟩 Çarşamba – Bacak + Core
Bacak:
Goblet Squat – 4x12
Bulgarian Split Squat – 3x10 (her bacak)
Reverse Lunge – 3x12
Stiff-Legged Deadlift – 3x10
Dumbbell Calf Raise – 4x20
Bar ile Squat – 3x8 (güç odaklı)
Core:
Dumbbell Russian Twist – 3x20
Dumbbell Woodchopper – 3x12
Plank Row – 3x30sn
🟨 Perşembe – Omuz + Trapez
Seated Dumbbell Press – 4x10
Arnold Press – 3x10
Alternate Front Arm Raises – 3x12
Lateral Dumbbell Raises – 3x15
Dumbbell Shrug (Trapez) – 4x20
🟪 Cuma – Full Body + Core Kombinasyonu
Superset Formatında:
Incline Dumbbell Press + Renegade Row – 3x12
Goblet Squat + Zottman Curl – 3x10
Arnold Press + Dumbbell Woodchopper – 3x12
Dead Row + Dumbbell Russian Twist – 3x15