1 - Chest / Triceps
Bench press 12-10-8-6rep
Incline Dumbell fly 3x12
Incline kapalı db press 3x10
Cable crossover 4x15

Skullcrusher 3x12
Overhead rope 3x12
Pushdown 3x15

2- Back
Lat pulldown 4x15
Barbell row 3x12
Single Dumbell row 3x12
Straight arm Pulldown + low row (machine) 4x10 superset
Hyperextension 3x15

3- Shoulders / Biceps
Behind the neck barbell press 4x10 (çok ağır yapma)
Single db side lateral + front raise 3x10 superset
Paralel db press 3x12
Eğilerek yana açış 3x10

Incline db curl 4x10
Barbell scott curl 4x12
Db hammer curl 4x10

4- Legacy
Leg extension + Lunges superset x3
Leg press 4x10
Stiff leg deadlift + seated leg curl superset 3x12
Calf raise 4x20