ßīcep§ ~ Tricep§

Workout

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

4 Sets

20 Reps

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

20 Reps

20 Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

4 Sets

20 Reps

20 Rest

Triceps Dip Machine

Equipment: Full Gym, Machine

Triceps Dip Machine

4 Sets

20 Reps

20 Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

4 Sets

20 Reps

20 Rest

Reverse Grip Pushdown

Equipment: Cable, Full Gym

Reverse Grip Pushdown

4 Sets

20 Reps

20 Rest

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

High Cable Single Arm Bicep Curl

4 × 2 Sets

20 Reps

20 Rest

Triceps Extension Machine

Equipment: Full Gym, Machine

Triceps Extension Machine

4 Sets

20 Reps

20 Rest

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Ømuz ~ Bacak 1