HOMBROS BICEPS TRICEPS

Exercise 1

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 2

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 3

Half Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 4

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 5

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 6

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 7

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 minuto Rest

Exercise 8

Lever Triceps Extension

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 minuto Rest

Exercise 9

Incline EZ-Bar Triceps Extension

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 10

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Exercise 11

Barbell Upright Row

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1 minuto Rest

Alternating Dumbbell Front Raise

Half Kneeling High Cable Row Rope

Half Arnold Press

Hammer Curl

Reverse Grip EZ-Bar Curl

Close Grip Z-Bar Curl

Lever Preacher Curl

Lever Triceps Extension

Incline EZ-Bar Triceps Extension

Rope Pushdown

Barbell Upright Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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