Dia 3

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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CHEST Sets

x Reps

x Rest

Exercise 2

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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CHEST Sets

x Reps

x Rest

Exercise 3

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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CHEST Sets

x Reps

x Rest

Exercise 4

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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TRICEPS Sets

x Reps

x Rest

Exercise 5

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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TRICEPS Sets

x Reps

x Rest

Exercise 6

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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TRICEPS Sets

x Reps

x Rest

Exercise 7

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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FOREHAM Sets

x Reps

x Rest

Exercise 8

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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TRAPEZIUS Sets

x Reps

x Rest

Exercise 9

Superman

Equipment: Full Gym, NO EQUIPMENT

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NECK Sets

x Reps

x Rest

Bench Press

Dumbbell Pullover

Dumbbell Fly

Bench Dips

One-Arm Lying Triceps Extension

Dumbbell Kickback

Dumbbell Wrist Curl

Dumbbell Shrug

Superman

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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