3- Omuz - Arka Kol Günü » Workout Routine Created By Ömer Kaya

Exercise 1

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 2

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 3

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 4

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 5

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12,12,12,12 Reps

Exercise 6

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 7

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 8

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 9

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

Exercise 10

Lever Triceps Dip

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

Exercise 11

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12,12,12,12 Reps

3- Omuz – Arka Kol Günü

Smith Machine Shoulder Press

Dumbbell Lateral Raise

Rear Delt Fly Machine

Dumbbell Shoulder Press

Cable Lateral Raise

Lever Shoulder Press

Weight Plate Front Raise

Dumbbell Kickback

Dumbbell Triceps Extension

Lever Triceps Dip

Rope Pushdown

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