Cuma / Bicaps – Tricaps – Ön kol

Workout

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

6 Sets

12-10-8 Reps

60 sn Rest

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

5 Sets

12-10-8-6-4 Reps

60 Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

5 Sets

12-10-8-6-4 Reps

60 sn Rest

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

5 Sets

12-10-8-6-4 Reps

60 sn Rest

Barbell Reverse Curl

Equipment: Barbell, Full Gym

Barbell Reverse Curl

5 Sets

12-10-8-6-4 Reps

60 sn Rest

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Wrist Curl

5 Sets

12-10-8-6-4 Reps

60 Rest

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