Omuz-Arka Kol

Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

45sn Rest

Exercise 2

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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3 Sets

12 Reps

45sn Rest

Exercise 3

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45sn Rest

Exercise 4

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sn Rest

Exercise 5

Cable Upright Row

Equipment: Cable, Full Gym

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3 Sets

12 Reps

45sn Rest

Exercise 6

Push-down

Equipment: Cable, Full Gym

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3 Sets

14 Reps

45sn Rest

Exercise 7

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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3 Sets

14 Reps

45sn Rest

Exercise 8

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

45sn Rest

Exercise 9

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

3 Sets

12 Reps

45sn Rest

Dumbbell Lateral Raise

Smith Machine Shoulder Press

Bent Over Lateral Raise

Dumbbell Front Raise

Cable Upright Row

Push-down

Lying Barbell Triceps Extension

One Arm Triceps Pushdown

Seated One-Arm Dumbbell Triceps Extension

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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