Dia 4 : Ombros + Tríceps Pesados

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

Exercise 2

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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4 Sets

8-10 Reps

1 Rest

Exercise 3

Triceps Dip Machine

Equipment: Full Gym, Machine

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4 Sets

8-10 Reps

Exercise 4

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1 Rest

Exercise 5

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1 Rest

Exercise 6

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

1 Rest

Exercise 7

Push-down

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1 Rest

Exercise 8

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1 Rest

Exercise 9

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1 Rest

Dumbbell Shoulder Press

Barbell Military Press (Overhead press)

Triceps Dip Machine

Dumbbell Lateral Raise

Dumbbell Triceps Extension

Alternating Dumbbell Front Raise

Push-down

Incline Dumbbell Reverse Fly

Dumbbell Shrug

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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