Mustafa Avşar .xlsx

	A	C	E	G	I	K	M	O	Q	S
1	DAY 1		DAY 2		DAY 3		DAY 4		DAY 5
2	Egzersiz	Set/Tekrar	Egzersiz	Set/Tekrar	Egzersiz	Set/Tekrar	Egzersiz	Set/Tekrar	Egzersiz	Set/Tekrar
3	Bench Press	4x10-8-8-6	Lat Pulldown	4x10-10-8-8	Leg Press	4x10	Shoulder Press Mac	4x10-10-8-8	Lat Pulldown	4x10-10-8-8
4	İnchline Dumbell Press	4x10	Barbell Row	4x10-10-8-8	Leg Exstension	4x12	Dumbell Laterall Raisess	4x12 / Son Set Drop	'V'' Bar Lat pulldown	3x12
5	Cable Cross	3x12	Cable Row	3x12	Leg Curl	4x12	Dumbell Laterall Raisess	4x12 / Son Set Drop	Cable Row	3x12
6	Dumbell Shoulder Press	4x10-10-8-8	Rope Pullover	3x12	Lunge	3x12	İnchline Dumbell Press	4x10	Rope Pullover	3x12
7	Dumbell Laterall Raisess	4x12 / Son Set Drop	Barbell Curl	4x12	Abductor	3x15	Dumbell Front Raises	3x12	Barbell Curl	4x12
8	Dumbell Laterall Raisess	4x12 / Son Set Drop	Hammer Curl	3x12	Calf Mach	4x15	Cable Cross	3x12	Hammer Curl	3x12
9	Face Pull	3x12	Biceps Curl Mach.	3x15	Cruch & leg Raisess	3x15	Push Down	3x12	Dips Leg Raisess	3x15
10	Push Down	3x12	Dips Leg Raisess	3x15			Rope Push Down	3x12
11	Rope Push Down	3x12	Cruch	3x15
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13	KARDİYO : 10 Dk		KARDİYO :		KARDİYO : 10 Dk		KARDİYO :		KARDİYO : 10 Dk
14	KARDİYO : 10 Dk		KARDİYO :		KARDİYO : 10 Dk		KARDİYO :		KARDİYO : 10 Dk
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