Bölgesel Antreman Osman

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

60 sn Rest

Exercise 2

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 3

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 4

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 5

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

10 Reps

60sn Rest

Exercise 6

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 7

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 8

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 9

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 10

Deadlift

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

60sn Rest

Exercise 11

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 12

Arnold Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 13

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 14

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 15

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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3 Sets

12 Reps

60sn Rest

Exercise 16

Face Pull

Equipment: Cable, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 17

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 18

Leg Press

Equipment: Full Gym, Machine

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3 Sets

12 Reps

60sn Rest

Exercise 19

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

15 Reps

60 Rest

Exercise 20

Leg Extension

Equipment: Full Gym, Machine

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4 Sets

12 Reps

60sn Rest

Exercise 21

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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4 Sets

15 Reps

60sn Rest

Exercise 22

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 23

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 24

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 25

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 26

One-Arm Reverse Pushdown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 27

Cable One-Arm Overhead Triceps Extension

Equipment: Cable, Full Gym

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Cable One-Arm Overhead Triceps Extension

3 Sets

12 Reps

60sn Rest

Exercise 28

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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3 Sets

12 Reps

60sn Rest

Exercise 29

Cable Rear Drive

Equipment: Cable, Full Gym

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3 Sets

12 Reps

60sn Rest

Bench Press

Incline Barbell Bench Press

Dumbbell Bench Press

Incline Dumbbell Press

Pec Deck Fly

Lat Pulldown

Rope Straight Arm Pulldown

Dumbbell Row

Barbell Bent Over Row

Deadlift

Seated Barbell Shoulder Press

Arnold Press

Dumbbell Lateral Raise

Two Arm Dumbbell Front Raise

Rear Delt Fly Machine

Face Pull

Dumbbell Goblet Squat

Leg Press

Leg Curl

Leg Extension

Lever Seated Calf Raise

Seated Incline Dumbbell Curl

Seated Hammer Curl

Prone Incline Barbell Curl

Concentration Curl

One-Arm Reverse Pushdown

Cable One-Arm Overhead Triceps Extension

High Pulley Overhead Tricep Extension

Cable Rear Drive

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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