biceps triceps ön kol

Workout

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

Seated Zottman Curl

2 Sets

15 Reps

Waiter Curl

Equipment: Dumbbells, Full Gym

Waiter Curl

2 Sets

15 Reps

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

2 Sets

15 Reps

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

2 Sets

15 Reps

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

2 Sets

15 Reps

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

2 Sets

15 Reps

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

2 Sets

15 Reps

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

2 Sets

15 Reps

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

Reverse Grip EZ-Bar Curl

2 Sets

15 Reps

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

Close Grip Z-Bar Curl

2 Sets

15 Reps

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

Cable Reverse Grip EZ-bar Biceps Curl

2 Sets

15 Reps

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

2 Sets

15 Reps

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

2 Sets

15 Reps

Push-down

Equipment: Cable, Full Gym

Push-down

2 Sets

15 Reps

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

One-Arm Lying Triceps Extension

2 Sets

15 Reps

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

2 Sets

15 Reps

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated One-Arm Dumbbell Triceps Extension

2 Sets

15 Reps

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

2 Sets

15 Reps

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

High Pulley Overhead Tricep Extension

2 Sets

15 Reps

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

2 Sets

15 Reps

Reverse Grip Pushdown

Equipment: Cable, Full Gym

Reverse Grip Pushdown

2 Sets

15 Reps

Reverse Grip Pushdown

Equipment: Cable, Full Gym

Reverse Grip Pushdown

2 Sets

15 Reps

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-Grip Dumbbell Press

2 Sets

15 Reps

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Dumbbell Triceps Extension

2 Sets

15 Reps

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Dumbbell Triceps Extension

2 Sets

15 Reps

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

Diamond Push-up

2 Sets

15 Reps

V-bar Pushdown

Equipment: Cable, Full Gym

V-bar Pushdown

2 Sets

15 Reps

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

2 Sets

15 Reps

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

2 Sets

15 Reps

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl

2 Sets

15 Reps

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl

2 Sets

15 Reps

Hand Gripper

Equipment: Full Gym, Machine

Hand Gripper

2 Sets

15 Reps

Weighted Neutral Wrist Curl

Equipment: Full Gym, Plate

Weighted Neutral Wrist Curl

2 Sets

15 Reps

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

Cable Reverse Grip EZ-bar Biceps Curl

2 Sets

15 Reps

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

Cable Reverse Grip EZ-bar Biceps Curl

2 Sets

15 Reps

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl Over a Bench

2 Sets

15 Reps

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