ust edit 2: nen guc anti derken ondan bahsetmedim yanls anlamisiniz sonucta bu anti uygulayinca her hafta yaklagib 1 birim aarttircaksiniz agirligi daha kolay gelcek ondan bahsediom amk
ust edit: amk hergun yapmicaniz haftamin 4 5 gunu yapcaniz
simdi ilk ay yapcaginiz program (haraketleri internete yazind a bakin amk)
kosu yada bigiblet 10dk
chest press machine4*10
butterfly handgrips 3*12
shoulder machine 4*10
deltoid raise machine3*10
close grip pulldown4*10
seated row dar3*12
pushdown4*12
scott machine4*10
leg press4*10
leg extinsion3*12
leg curl3*12
abdominal machine4*15
ling leg raise3*12
kosu yada bigiblet30dk

Simdi de ikinci ay programini yazacagim ama ikinci ay programi iki parca halinde ilk gun birini diger gun ikinciyi

Lying abdominal machine4*15
Lying leg raise3*12
Kosu yada bigiblet15dk
Bench dumbell press4*10
incline bench dumbell press4*10
Bench dumbell fly3*12
Seated dumbell press4*10
Stamding side lateral3*12
Pushdown4*10
Rope pushdown3*12
Hack squat4*10
Lying leg curl4*10
Seated calf4*20

ikinci ay ikinci gun
ilk gunku karin ve cardio haraketleri ile baslayarak
Assisted close grip chinup4*15
Seated row genis4*10
Dumbell gront raise4*12
Butterfly reverse3*12
Seated dumbell curl4*10
Standing dumbell hammer3*12
Leg press4*10
Leg extension3*12
Standing calf3*max