اليوم الرابع( ذراعين، سساعد)

Exercise 1

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 2

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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Exercise 3

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 5

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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Exercise 9

Single Arm Reverse Grip Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Single Arm Reverse Grip Cable Bicep Curl

Exercise 10

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 11

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 12

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 13

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 14

Single Dumbbell Close-grip Press

Equipment: Dumbbells, Full Gym

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Exercise 15

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 16

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 17

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 18

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 19

Seated Close-Grip Concentration Curl

Equipment: Barbell, Full Gym

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Exercise 20

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 21

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 22

Cable Curl

Equipment: Cable, Full Gym

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Exercise 23

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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Exercise 24

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 25

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 26

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Decline Sit-up

Equipment: Bench, Full Gym

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Exercise 29

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 31

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Full Crunch Machine

Equipment: Full Gym, Machine

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Exercise 34

Seated Flutter Kick

Equipment: Bench, Full Gym

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Barbell Reverse Wrist Curl

Barbell Reverse Curl

Dumbbell Reverse Curl

Seated Hammer Curl

Dumbbell Scott Hammer Curl

Dumbbell Preacher Hammer (Scott) Curl

Single Dumbbell Spider Hammer Curl

Cable Reverse Grip EZ-bar Biceps Curl

Single Arm Reverse Grip Cable Bicep Curl

Bench Dips

Lying Barbell Triceps Extension

Seated Dumbbell Triceps Extension

Close-Grip Dumbbell Press

Single Dumbbell Close-grip Press

Double Arm Dumbbell Curl

Concentration Curl

EZ Bar Preacher Curl

Zottman Curl

Seated Close-Grip Concentration Curl

Cable Rope Hammer Curl

Close Grip Z-Bar Curl

Cable Curl

Cable Reverse Grip EZ-bar Biceps Curl

Dragon Flag

Seated Bench Leg Pull-in

Cross Body Mountain Climber

Crunches

Decline Sit-up

Tuck Crunch

Captains Chair Leg Raise

Quarter Sit-up

Lying Knee Raise

Full Crunch Machine

Seated Flutter Kick

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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