Tórax, Ombro E Tríceps

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

8 á 15 Reps

1 Rest

Exercise 2

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

8 a 15 Reps

1 Rest

Exercise 3

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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3 Sets

8 a 12 Reps

1 Rest

Exercise 4

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8 a 15 Reps

1 Rest

Exercise 5

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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3 Sets

8 a 15 Reps

1 Rest

Exercise 6

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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3 Sets

8 a 15 Reps

1 Rest

Exercise 7

One-Arm Bent Over Cable Lateral Raise

Equipment: Cable, Full Gym

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3 Sets

8 a 15 Reps

1 Rest

Exercise 8

Rotator Cuff Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Assisted Reverse Stretch (Chest And Shoulder)

Equipment: Full Gym, NO EQUIPMENT

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Assisted Reverse Stretch (Chest And Shoulder)

Exercise 10

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 12

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 13

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 14

Push-down

Equipment: Cable, Full Gym

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Exercise 15

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 16

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 17

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 18

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 19

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 20

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 21

Low Cable Tricep Kickback

Equipment: Cable, Full Gym

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Exercise 22

Close-Grip Reverse Bench Press

Equipment: Barbell, Full Gym

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Exercise 23

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 24

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 25

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 26

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 27

Machine Fly

Equipment: Full Gym, Machine

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Exercise 28

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 29

Lying Chest Press Machine

Equipment: Full Gym, Machine

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Dumbbell Shoulder Press

Cable Lateral Raise

45 Degree Incline Row

Dumbbell 4 Way Lateral Raise

Two Arm Cable Front Raise

Rear Delt Fly Machine

One-Arm Bent Over Cable Lateral Raise

Rotator Cuff Stretch

Assisted Reverse Stretch (Chest And Shoulder)

Lying Upper Body Rotation

Smith Machine Shoulder Press

Lever Shoulder Press

Dumbbell Kickback

Push-down

Seated Dumbbell Triceps Extension

Bench Dips on Floor

Dumbbell Skull Crusher

Rope Pushdown

Reverse Grip Pushdown

Close-Grip Dumbbell Press

Low Cable Tricep Kickback

Close-Grip Reverse Bench Press

Pec Deck Fly

Incline Barbell Bench Press

Dumbbell Bench Press

Incline Dumbbell Fly

Machine Fly

Decline Dumbbell Press

Lying Chest Press Machine

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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