Day 1

Workout

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

12 Reps

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

12 Reps

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

12 Reps

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

3 Sets

12 Reps

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

12 Reps

Barbell Lying Back of the Head Tricep Extension

Equipment: Barbell, Full Gym

Barbell Lying Back of the Head Tricep Extension

3 Sets

12 Reps

Rate it:

Related Workouts

Choose a workout routine similar to this one

Barbell Free Weights Workout

Barbell Free Weights Workout

Beginners, Intermediate

The 300 Workout

The 300 Workout

Advanced, Intermediate

5 Min Total Abs Workout

5 Min Total Abs Workout

Beginners

strength Costas e bíceps