Chest, Arms, Shoulders

Workout

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

3 Sets

15 Reps

30 Rest

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

3 Sets

15 Reps

30 Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

15 Reps

30 Rest

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

3 Sets

10 Reps

30 Rest

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

Seated Hammer Curl

3 Sets

12 Reps

30 Rest

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

Seated Biceps Curl

3 Sets

15 Reps

30 Rest

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

Dumbbell High Curl

3 Sets

6 Reps

30 Rest

Brachialis Pull-up

Equipment: Full Gym

Brachialis Pull-up

3 Sets

10 Reps

30 Rest

Chin-Up

Equipment: Full Gym

Chin-Up

3 Sets

20 Reps

30 Rest

Band Biceps Curl

Equipment: Full Gym, Resistance Band

Band Biceps Curl

3 Sets

20 Reps

20 Rest

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

Hammer Curl with Resistance Band

3 Sets

15 Reps

30 Rest

Seated Bicep Curl With Resistance Band

Equipment: Full Gym, Resistance Band

Seated Bicep Curl With Resistance Band

3 Sets

12 Reps

30 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

10 Reps

30 Rest

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

3 Sets

15 Reps

30 Rest

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

3 Sets

10 Reps

30 Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

3 Sets

12 Reps

30 Rest

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

Decline Dumbbell Press

3 Sets

10 Reps

30 Rest

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Hammer Press

3 Sets

10 Reps

30 Rest

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

Narrow Grip Wall Push-Up

3 Sets

20 Reps

30 Rest

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

Wall Push-up

3 Sets

25 Reps

30 Rest

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

Reverse Grip Dumbbell Bench Press

3 Sets

8 Reps

30 Rest

Clap Push-Up

Equipment: Full Gym, NO EQUIPMENT

Clap Push-Up

3 Sets

15 Reps

20 Rest

Push-up With Push-up Bars

Equipment: Full Gym

Push-up With Push-up Bars

3 Sets

25 Reps

30 Rest

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

Hammer Press

3 Sets

12 Reps

30 Rest

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

3 Sets

40 Reps

30 Rest

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

Diamond Push-up

3 Sets

10 Reps

30 Rest

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

3 Sets

15 Reps

20 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

10 Reps

30 Rest

Dumbbell Raise

Equipment: Dumbbells, Full Gym

Dumbbell Raise

3 Sets

12 Reps

30 Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

3 Sets

15 Reps

30 Rest

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Incline Shrug

3 Sets

10 Reps

30 Rest

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

3 Sets

12 Reps

30 Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

15 Reps

30 Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

3 Sets

15 Reps

30 Rest

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

3 Sets

15 Reps

30 Rest

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