Volkan Aydın- Журнал, 13 сен 20

Omuz antrenmanı Omuz pres 7x6-12 Bentover rear delt. Row. 5x15 Crash grip omuz pres 5x15 Lat raise+bent over Lat raise super set 3x15 Front raise+bent over ext rotation+bent over Rear delt raise triset 3x15 Antrenman sonrası 5 yumurta, 100gr patates, 100gr siyah pirinç, 220gr kavun. 25gr yağ, 105gr karb., 40gr protein ~800kkal