Sırt & Omuz & Trapez

Exercise 1

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

10 Reps

50sn Rest

Exercise 4

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 5

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 6

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 7

Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 8

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

12 Reps

50sn Rest

Exercise 9

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 11

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 12

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 13

Half Arnold Press

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 14

Arnold Press

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 15

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 16

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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2 Sets

20 Reps

30sn Rest

Exercise 17

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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1 Sets

20 Reps

30sn Rest

Exercise 18

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Exercise 19

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Seated Toe Touches

EZ-Bar Bent Arm Pullover

Bent Over Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Dumbbell Row

Arm Scissors

Arm Circles

Dumbbell Lateral Raise

Alternating Dumbbell Front Raise

Seated Rear Lateral Dumbbell Raise

Half Arnold Press

Arnold Press

Dumbbell Rear Delt Row

Dumbbell Shrug

Gittleson Shrug

Dumbbell Raise

Dumbbell Upright Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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