- Dumbbell shoulder press – 3 X 12.
- Side raise – 2 X 12.
- Rear raise – 2 X 12.
- Back squats – 3 X 12.
- Bulgarian squats – 2 X 10 (her bacak)
- Dumbbell row – 3 X 12.
- Pull-UPS veya lat pulldown – 3 X 10.
- Incline dumbbell press – 3 X 12.
- Flat dumbbell press – 2 X 12.
- Alternating dumbbell curls – 2 X 12.
- Hammer dumbbell curls – 2 X 12.
- Overhead dumbbell extension – 2 X12
- Dumbbell kickbacks – 2 X 12.
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