Örnek Program :
Workout 1 - Legs
Leg extension 12-20 reps (superset with Leg press 12-20 reps)
Calf raise 12-20 reps
Sit-up 12-20 reps
Workout 2 - Chest and Back
Flat dumbbell flye 6-10 reps (superset with Incline bench press 1-3 reps)
Overhead cable pullover 6-10 reps (superset with Reverse-grip cable pulldown 6-10 reps)
Deadlift 5-8 reps
Workout 3 - Legs
Leg extension 12-20 reps (superset with Squat 12-20 reps)
Calf raise 12-20 reps
Sit-up 12-20 reps
Workout 4 - Delts and Arms
Dumbbell lateral raise 6-10 reps
Bent-over lateral raise 6-10 reps
Barbell curl 6-10 reps
Triceps cable pressdown 6-10 reps (superset with Dip 3-5 reps)
Workout 1 - Legs
Leg extension 12-20 reps (superset with Leg press 12-20 reps)
Calf raise 12-20 reps
Sit-up 12-20 reps
Workout 2 - Chest and Back
Flat dumbbell flye 6-10 reps (superset with Incline bench press 1-3 reps)
Overhead cable pullover 6-10 reps (superset with Reverse-grip cable pulldown 6-10 reps)
Deadlift 5-8 reps
Workout 3 - Legs
Leg extension 12-20 reps (superset with Squat 12-20 reps)
Calf raise 12-20 reps
Sit-up 12-20 reps
Workout 4 - Delts and Arms
Dumbbell lateral raise 6-10 reps
Bent-over lateral raise 6-10 reps
Barbell curl 6-10 reps
Triceps cable pressdown 6-10 reps (superset with Dip 3-5 reps)