Göğüs & Önkol

Exercise 1

Back Slaps Wrap Around Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Doorway Pec and Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 5

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 6

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 7

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 8

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 9

Hand Gripper

Equipment: Full Gym, Machine

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1 Sets

35 Reps

30sn Rest

Exercise 10

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Exercise 11

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Exercise 12

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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1 Sets

18 Reps

50sn Rest

Exercise 13

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 14

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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1 Sets

20 Reps

30sn Rest

Back Slaps Wrap Around Stretch

Standing One Arm Chest Stretch

Doorway Pec and Shoulder Stretch

Dumbbell Fly

Dumbbell Bench Press

Decline Dumbbell Press

Reverse Grip Dumbbell Bench Press

Close-Grip Dumbbell Press

Hand Gripper

Dumbbell Seated Neutral Wrist Curl

Dumbbell Wrist Curl

Wrist Curl

Seated Zottman Curl

Dumbbell Finger Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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