Rusty Hercules - No Time Edition by Anıl Çelebi
| Day | Exercise | Sets x Reps |
|---|---|---|
| Day 1 | Dumbbell Chest Press | 3x6-8 |
| Cable Fly | 3x12-20 | |
| Triceps Cable Pushdown (superset) | 3x12-20 | |
| Dumbbell Biceps Curl | 3x12-20 | |
| Day 2 | Wide Grip Lat Pull Down | 3x6-8 |
| Cable Row | 3x6-8 | |
| Military Press (Dumbbell) | 3x6-8 | |
| Cable Lateral Raise | 3x12-20 | |
| Reverse Fly | 3x12-20 | |
| Day 3 | Squat | 3x6-8 |
| Deadlift | 3x6-8 | |
| Seated Dumbbell Single Leg Calf Raise | 3x12-20 | |
| Day 4 | OFF | |
| Day 5 | Incline Dumbbell Press | 3x6-8 |
| Cable Fly | 3x12-20 | |
| Triceps Cable Pushdown (superset) | 3x12-20 | |
| Cable Biceps Hammer | 3x12-20 | |
| Day 6 | Narrow Grip Reverse Lat Pull Down | 3x6-8 |
| Cable Row | 3x6-8 | |
| Military Press (Dumbbell) | 3x6-8 | |
| Dumbbell Lateral Raise | 3x12-20 | |
| Reverse Fly | 3x12-20 | |
| Day 7 | Squat | 3x6-8 |
| Deadlift | 3x6-8 | |
| Seated Dumbbell Single Leg Calf Raise | 3x12-20 | |
