Arka Kol

Exercise 1

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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3X Sets

13X Reps

45 sn Rest

Exercise 2

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 3

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 4

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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3X Sets

13X Reps

45sb Rest

Exercise 5

Seated EZ-Bar Overhead Triceps Extension

Equipment: Barbell, Full Gym

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Seated EZ-Bar Overhead Triceps Extension

3X Sets

13X Reps

45sb Rest

Exercise 6

Rope Pushdown

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 7

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 8

Barbell Lying Back of the Head Tricep Extension

Equipment: Barbell, Full Gym

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Barbell Lying Back of the Head Tricep Extension

3X Sets

13X Reps

45sn Rest

Exercise 9

EZ Bar Lying Close Grip Triceps Extension Behind Head

Equipment: Barbell, Full Gym

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EZ Bar Lying Close Grip Triceps Extension Behind Head

3X Sets

13X Reps

45sn Rest

Exercise 10

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 11

Cable Rear Pulldown

Equipment: Cable

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3X Sets

13X Reps

45sn Rest

Exercise 12

Lat Pulldown

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 13

Seated Cable Row

Equipment: Cable, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 14

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 15

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 16

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3X Sets

13X Reps

45sn Rest

Exercise 17

Incline Barbell Row

Equipment: Barbell, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 18

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 19

Squat

Equipment: Barbell, Full Gym

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3X Sets

13X Reps

45sn Rest

Exercise 20

Leg Press

Equipment: Full Gym, Machine

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3X Sets

13X Reps

45sn Rest

Lying Barbell Triceps Extension

Dumbbell Kickback

Cable Rope Overhead Triceps Extension

Dumbbell Incline Two Arm Extension

Seated EZ-Bar Overhead Triceps Extension

Rope Pushdown

Reverse Grip Pushdown

Barbell Lying Back of the Head Tricep Extension

EZ Bar Lying Close Grip Triceps Extension Behind Head

Kneeling Cable Triceps Extension

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Bent Over Dumbbell Row

Incline Reverse Grip Dumbbell Row

Incline Barbell Row

Dumbbell Rear Lunge

Squat

Leg Press

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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