Göğüs & Arka Kol

Exercise 1

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 2

Cable Crossover

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 3

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 4

Cable Tricep Kickback

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 5

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 6

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 7

Incline Treadmill

Equipment: Full Gym, Machine

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20 Sets

1 Reps

Exercise 8

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 9

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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Exercise 10

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 11

Smith Machine Bench Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

Exercise 12

Smith Machine Bench Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

Exercise 13

Lever Chest Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

Exercise 14

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Incline Dumbbell Press

Cable Crossover

Bench Press

Cable Tricep Kickback

Close-Grip Dumbbell Press

Lying Barbell Triceps Extension

Incline Treadmill

One Arm Lying Triceps Extension

Triceps Dips

Cable Rope Overhead Triceps Extension

Smith Machine Bench Press

Smith Machine Bench Press

Lever Chest Press

One Arm Reverse Pushdown

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5 Min Total Abs Workout

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