1.gün Göğüs + Arka kol

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

10 Reps

45 saniye Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

3 Sets

10 Reps

45 saniye Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

10 Reps

45saniye Rest

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

10 Reps

45 sn Rest

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

Bench Dips

3 Sets

12 Reps

45 Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

10 Reps

45 Rest

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated One-Arm Dumbbell Triceps Extension

3 Sets

10 Reps

45 sn Rest

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Decline Dumbbell 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

1. Chest and Back Askeri halter omuz press