Qol Qabaqı

Exercise 1

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 3

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 4

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 5

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 6

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 7

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 8

Cable Kneeling Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 9

Cable Curl

Equipment: Cable, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 10

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

8 Reps

12 Rest

Exercise 11

Single Arm Reverse Grip Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Single Arm Reverse Grip Cable Bicep Curl

4 Sets

8 Reps

Ağır Rest

Exercise 12

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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3 Sets

8 Reps

Ağır Rest

Seated Zottman Curl

Seated Zottman Curl

Double Arm Dumbbell Curl

Barbell Curl

EZ Bar Preacher Curl

Seated Incline Dumbbell Curl

Flexor Incline Dumbbell Curls

Cable Kneeling Biceps Curl

Cable Curl

Cable Reverse Grip EZ-bar Biceps Curl

Single Arm Reverse Grip Cable Bicep Curl

One Arm Triceps Pushdown

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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