1 » Workout Routine Created By Arshia Khodabandeh

Exercise 1

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 2

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 3

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 4

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12-10-10 Reps

45s Rest

Exercise 5

Zottman Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 6

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 7

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 8

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10-12 Reps

45s Rest

Exercise 9

Crunches

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12-12-10 Reps

45s Rest

1

Dumbbell Bench Press

Incline Dumbbell Press

Decline Dumbbell Press

Push-Up

Zottman Curl

Seated Alternating Dumbbell Curl

Concentration Curl

Hammer Curl

Crunches

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