Bölgesel-4Biceps-Triceps

Workout

Z-Bar Curl

Equipment: Barbell, Full Gym

Z-Bar Curl

4 Sets

10 Reps

5-5-5-5 Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

4 Sets

10 Reps

10-10-12,5-12,5 Rest

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

4 Sets

10 Reps

10-10-10-10 Rest

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

Decline Close-Grip Bench To Skull Crusher

4 Sets

10 Reps

5-5-5-5 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

10 Reps

45-45-50-50 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

4 Sets

10 Reps

25-25-30-30 Rest

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

4 Sets

15 Reps

Elliptical Machine

Equipment: Full Gym, Machine

Elliptical Machine

10 Sets

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