1.gün: 4 set 8 tekrar
squats
bench press
pullups
military press
barbell curls
ab roller
2.gün:dinlenme
3.gün: 5 set 5 tekrar
deadlifts
bent over rows
dumbbell ıncline bench press
lateral raises
dumbbell triceps extensions
hammer curls
4.gün: dinlenme
5.gün: 3 set 12 tekrar
lunges
dips
chin-ups
push press
seated calf raises
plate twists
6.gün ve 7.gün dinlenme