polonya halter #8

kürek 500m
dokt... kısa tuttum

idman: military press 3x5 55 kg
db shrug: 20 24 24 kg / 3x12
db front reyz: 12 kg / 3x12 each
db lateral reyz: 10 kg/12 12 10

zbar skull crusher: bar+10 15 17.5 17.5 / 4x12
pushdown: 22 25 22/ 12 8 12

rear delt: 32 39 45 kg / 3x12

üst vijt stretch