Day 3

Dumbbell Shoulder Press x4 12-15
Side Lateral Raise x3 12-15
One-arm Front Cable Raise x3 12-15
High Cable Rear Delt Flyes x3 12-15
Dumbell Shrug x3 12-15

Seated Calf Raise x4 25-30
Leg Press Calf Raise x4 25-30

Day 2

One-arm Dumbbell Row x4 12-15
Wide Grip Pulldown x3 12-15
Standing Pulldown x3 12-15
Straight-arm Pulldown x3 12-15 (küreksiyle değiştirdim)

Barbell Curl x4 12-15
Incline Dumbbell Curl x3 12-15
One-arm High Cable Curls x3 12-15

Bent-Knee Hip Raise (Hip Thrust) x3 20-30
Crunches x3 20-30
Oblique Crunches x3 20-30

Bonus: