Omuz/Kol

Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 2

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 3

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 4

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 5

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 Rest

Exercise 6

Face Pull

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 7

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 8

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 9

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 Rest

Exercise 10

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 Rest

Exercise 11

Push-down

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 Rest

Dumbbell Lateral Raise

Dumbbell Shoulder Press

45 Degree Incline Row

Two Arm Dumbbell Front Raise

Rear Delt Fly Machine

Face Pull

Dumbbell Curl

Barbell Curl

Lever Preacher Curl

Dumbbell Kickback

Push-down

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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