Göğüs Triceps Ilkay

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 2

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 3

Lever Chest Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

60sn Rest

Exercise 4

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

12 Reps

60sn Rest

Exercise 5

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 6

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

max Reps

90sn Rest

Exercise 7

Push-down

Equipment: Cable, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 8

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 9

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60sn Rest

Exercise 10

Chest Dips

Equipment: Full Gym, Machine

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1 Sets

max Reps

90sn Rest

Bench Press

Incline Barbell Bench Press

Lever Chest Press

Pec Deck Fly

Close-Grip Dumbbell Press

Push-Up

Push-down

Rope Pushdown

Seated Dumbbell Triceps Extension

Chest Dips

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