سینه / پشت بازو / ساعد

Workout

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

Narrow Grip Wall Push-Up

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

Wall Push-up

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

Kneeling Push-up

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

Incline Push-up

Svend Press

Equipment: Full Gym, NO EQUIPMENT

Svend Press

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

Reverse Push-up

Clap Push-Up

Equipment: Full Gym, NO EQUIPMENT

Clap Push-Up

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

Kneeling Diamond Push-Up

Straight Bar Dip

Equipment: Full Gym

Straight Bar Dip

Stability Ball Push-Up

Equipment: Exercise Ball, Full Gym

Stability Ball Push-Up

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

Push-Up Plus

One Arm Push Ups With Support

Equipment: Full Gym, NO EQUIPMENT

One Arm Push Ups With Support

Forearm Push-up

Equipment: Full Gym, NO EQUIPMENT

Forearm Push-up

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

Diamond Push-up

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

Close Grip Knee Push-up

Equipment: Full Gym, NO EQUIPMENT

Close Grip Knee Push-up

Knuckle Push-Up

Equipment: Full Gym, NO EQUIPMENT

Knuckle Push-Up

Finger Push-up

Equipment: Full Gym, NO EQUIPMENT

Finger Push-up

Chest Tap Push-up

Equipment: Full Gym, NO EQUIPMENT

Chest Tap Push-up

Archer Push-Up

Equipment: Full Gym, NO EQUIPMENT

Archer Push-Up

Shoulder Tap Push-up

Equipment: Full Gym, NO EQUIPMENT

Shoulder Tap Push-up

Medicine Ball Push-Up

Equipment: Exercise Ball, Full Gym

Medicine Ball Push-Up

Decline Push-up

Equipment: Full Gym, NO EQUIPMENT

Decline Push-up

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

Bench Dips

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

Triceps Dips on Floor

Body Ups

Equipment: Full Gym, NO EQUIPMENT

Body Ups

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

Chair Dips

Cross Arm Push-up

Equipment: Full Gym, NO EQUIPMENT

Cross Arm Push-up

Wall-Supported Handstand Push-Ups

Equipment: Full Gym, NO EQUIPMENT

Wall-Supported Handstand Push-Ups

Handstand Push-ups Between Benches

Equipment: Full Gym, NO EQUIPMENT

Handstand Push-ups Between Benches

Bodyweight Skull Crushers

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Skull Crushers

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

Wrist Circles Stretch

Barbell Reverse Curl

Equipment: Barbell, Full Gym

Barbell Reverse Curl

Wrist Ulnar Deviator And Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

Wrist Ulnar Deviator And Extensor Stretch

Reverse Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

Reverse Wrist Stretch

Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

Wrist Stretch

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Wrist Curl

Barbell Finger Curl

Equipment: Barbell, Full Gym

Barbell Finger Curl

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl Over a Bench

Water Bottle Hammer Curl

Equipment: Full Gym, NO EQUIPMENT

Water Bottle Hammer Curl

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

Arm Circles

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شونه / جلو بازو / شکم . پهلو 3 day split