1. chest, triceps, forearm

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

20 Rest

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

Hammer Press

20 Rest

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

20 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

10 Rest

Back and Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

Back and Pec Stretch

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Above Head Chest Stretch

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Reverse Chest Stretch

Corner Wall Stretch

Equipment: Full Gym, NO EQUIPMENT

Corner Wall Stretch

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

16 Rest

One-Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

One-Arm Pronated Dumbbell Triceps Extension

8 Rest

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

Chair Dips

20 Reps

One-Arm Reverse Pushdown

Equipment: Cable, Full Gym

One-Arm Reverse Pushdown

nr 1+2 kummiga laest Reps

6 Rest

Cable Side Triceps Extension

Equipment: Cable, Full Gym

Cable Side Triceps Extension

nr 2 kummiga Reps

4 Rest

Cable Rear Drive

Equipment: Cable, Full Gym

Cable Rear Drive

nr 2 kummiga Reps

4 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

nr 2 kumm topelt Reps

20 Rest

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

Towel Shoulder Stretch

Standing Triceps Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Triceps Stretch

Wrist Roller

Equipment: Full Gym

Wrist Roller

2 Rest

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

10 Rest

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

14 Rest

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Hammer (Scott) Curl

10 Rest

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

Dumbbell Finger Curl

Randmepulgaga Reps

22 Rest

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing One Arm Chest Stretch

Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

Wrist Stretch

Reverse Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

Reverse Wrist Stretch

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

Wrist Circles Stretch

Banded Shoulder Adduction

Equipment: Full Gym, Resistance Band

Banded Shoulder Adduction

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

Hammer Curl with Resistance Band

Band Alternate Incline Chest Press

Equipment: Full Gym, Resistance Band

Band Alternate Incline Chest Press

Resistance Band Alternating Chest Fly

Equipment: Full Gym, Resistance Band

Resistance Band Alternating Chest Fly

Standing incline chest press With Resistance Band

Equipment: Full Gym, Resistance Band

Standing incline chest press With Resistance Band

Middle Chest fly With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

Middle Chest fly With Resistance Band

Low Chest Fly With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

Low Chest Fly With Resistance Band

High Chest Fly With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

High Chest Fly With Resistance Band

Band Skull Crusher

Equipment: Full Gym, Resistance Band

Band Skull Crusher

Band Pushdown

Equipment: Full Gym, Resistance Band

Band Pushdown

Rear Drive With Resistance Band

Equipment: Full Gym, Resistance Band

Rear Drive With Resistance Band

Standing Triceps Extension | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

Standing Triceps Extension | Gymstick

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

Banded Overhead Triceps Extension

Rate it:

Related Workouts

Choose a workout routine similar to this one

Barbell Free Weights Workout

Barbell Free Weights Workout

Beginners, Intermediate

The 300 Workout

The 300 Workout

Advanced, Intermediate

5 Min Total Abs Workout

5 Min Total Abs Workout

Beginners

Jesper – Full Body