BİCEPS - TRİCEPS - FOREARM » Workout Routine Created By Sabri Demhat Sercan

Exercise 1

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 3

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 4

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 5

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 6

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

Exercise 7

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 8

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

Exercise 9

Lever Triceps Dip

Equipment: Full Gym, Machine

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4 Sets

15 Reps

Exercise 10

Lever Triceps Extension

Equipment: Full Gym, Machine

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4 Sets

14 Reps

Exercise 11

Rope Pushdown

Equipment: Cable, Full Gym

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5 Sets

10 Reps

Exercise 12

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 13

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 14

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 15

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 16

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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5 Sets

12 Reps

1 Rest

BİCEPS – TRİCEPS – FOREARM

Concentration Curl

Barbell Curl

EZ Bar Preacher Curl

EZ Bar Preacher Curl

Seated Incline Dumbbell Curl

Lever Preacher Curl

Prone Incline Barbell Curl

Dumbbell Kickback

Lever Triceps Dip

Lever Triceps Extension

Rope Pushdown

Behind The Back Barbell Wrist Curl

Wrist Curl

Lat Pulldown

Lat Pulldown

Bent Over Dumbbell Row

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