Elinde sadece dumbel olan arkadaşlar için program yazıyorum aynısını bende uygulamaya başlıyorum kendim için hazırladım.

1.Gün

Göğüs
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http://www.coopersguns.com/videos/ex...l-bench-press/ 4x10
http://www.coopersguns.com/videos/ex...s/dumbell-fly/ 4x10
http://www.coopersguns.com/videos/ex...bell-pullover/ 4x10
Şınav 4x10

Ön Kol
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http://www.coopersguns.com/videos/ex.../dumbell-curl/ 4x10
http://www.coopersguns.com/videos/ex...lternate-curl/ 4x10
http://www.coopersguns.com/videos/ex...e-seated-curl/ 4x10
http://www.coopersguns.com/videos/ex...ntration-curl/ 4x10


2.Gün

Sırt
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http://www.coopersguns.com/videos/ex...l-upright-row/ 4x10
http://www.coopersguns.com/videos/ex...dumbell-shrug/ 4x10
http://www.coopersguns.com/videos/ex...ingle-arm-row/ 4x10

Arka Kol
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http://www.coopersguns.com/videos/ex...cep-extension/ 4x10
http://www.coopersguns.com/videos/ex...cep-extension/ 4x10
http://www.coopersguns.com/videos/ex...gle-extension/ 4x10
http://www.coopersguns.com/videos/ex...dips-on-bench/ 4x10

3.Gün

Omuz
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http://www.coopersguns.com/videos/ex...houlder-press/ 4x10
http://www.coopersguns.com/videos/ex...s/front-raise/ 4x10
http://www.coopersguns.com/videos/ex...lateral-raise/ 4x10
http://www.coopersguns.com/videos/ex.../arnold-press/ 4x10


Bacak
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http://www.coopersguns.com/videos/ex...ralis/squat-2/ 4x10
http://www.coopersguns.com/videos/ex...teralis/lunge/ 4x10
http://www.coopersguns.com/videos/ex.../single-lunge/ 4x10


Karın
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http://www.coopersguns.com/videos/ex...minals/crunch/
http://www.coopersguns.com/videos/ex...minals/sit-up/
http://www.coopersguns.com/videos/ex...ernate-sit-up/
http://www.coopersguns.com/videos/ex...nees-to-chest/
http://www.coopersguns.com/videos/ex...hest-on-bench/
http://www.coopersguns.com/videos/ex...als/leg-raise/
http://www.coopersguns.com/videos/ex...dominals/v-up/