Omuz Ve Kol

Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 2

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 Rest

Exercise 3

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 4

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 5

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 6

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 7

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 8

Push-down

Equipment: Cable, Full Gym

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Exercise 9

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 10

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 11

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 12

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 13

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Dumbbell Lateral Raise

Smith Machine Behind Neck Press

45 Degree Incline Row

Dumbbell Front Raise

Seated Rear Lateral Dumbbell Raise

One Arm Triceps Pushdown

Dumbbell Kickback

Push-down

Reverse Grip Pushdown

Waiter Curl

Barbell Curl

Concentration Curl

EZ Bar Preacher Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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