DERS 3

Category
dersler
Dates
2025-06-13 - 2025-06-26

  • Smith Machine (Piramit set 15-12-10-8-15 tekrar): 5 set

  • Lateral Raise: 3x20

  • Barbell Front Raise: 4x12

  • Bent Over Lateral Raise: 4x12

  • Dumbbell Shoulder Press: 4x12

  • Upright Row: 4x12

  • Triceps Pushdown + Halat: 4x12

  • Cable Kickback: 4x12

  • Z Bar Alna Triceps: 4x15

  • Dips: 6 set max tekrar

 
 

All Dates

  • From 2025-06-13 to 2025-06-26

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