2- Sırt - Ön Kol » Workout Routine Created By Ömer Kaya

Exercise 1

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 2

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 3

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 4

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 5

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 6

Close Grip Cable Row

Equipment: Cable, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 7

Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

21,21,21 Reps

7-7-7 (Yukarı - Aşağı - Normal) Rest

Exercise 8

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Dumbbell Alternate Curl Rest

Exercise 9

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

12,12,12 Reps

Superset - Hammer Curl Rest

Exercise 10

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12,12,12 Reps

Superset - Z-BAR PREACHER CURL Rest

Exercise 11

Cable Curl

Equipment: Cable, Full Gym

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4 Sets

12,12,12,12 Reps

2- Sırt – Ön Kol

Lever Reverse T-Bar Row

Dumbbell Row

Smith Machine Bent Over Row

Lat Pulldown

Plate Loaded Seated Row

Close Grip Cable Row

Z-Bar Curl

Dumbbell Curl

EZ Bar Preacher Curl

Hammer Curl

Cable Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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