OMUZ-ARKA KOL

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

12-10-10-8 TEKRAR Reps

60 SANİYE Rest

Exercise 2

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 TEKRAR Reps

60 SANİYE Rest

Exercise 3

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12-10-10-8 TEKRAR Reps

60 SANİYE Rest

Exercise 4

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

15 TEKRAR Reps

60 SANİYE Rest

Exercise 5

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

15 TEKRAR Reps

60 SANİYE Rest

Exercise 6

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

15 TEKRAR Reps

30 SANİYE Rest

Exercise 7

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 TEKRAR Reps

60 SANİYE Rest

Exercise 8

Push-down

Equipment: Cable, Full Gym

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4 Sets

12-10-10-8 TEKRAR Reps

60 SANİYE Rest

Exercise 9

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

15 TEKRAR Reps

60 SANİYE Rest

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Smith Machine Shoulder Press

Two Arm Dumbbell Front Raise

Bent Over Lateral Raise

Dumbbell Shrug

Lying Barbell Triceps Extension

Push-down

Rope Pushdown

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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