Ülakeha-käed,õlad, Rind

Exercise 1

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 2

Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 3

Lateral Raise Machine

Equipment: Full Gym, Machine

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3 Sets

12-14 Reps

1-2min Rest

Exercise 4

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 5

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

12-14 Reps

1-2min Rest

Exercise 6

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 7

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12-14 Reps

1-2min Rest

Exercise 8

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 9

Push-down

Equipment: Cable, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 10

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

12-14 Reps

1-2min Rest

Exercise 11

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Exercise 12

Bench Dips on Floor

Equipment: Bench, Full Gym

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4 Sets

12-14 Reps

1-2min Rest

Dumbbell 4 Way Lateral Raise

Arnold Press

Lateral Raise Machine

Bench Press

Pec Deck Fly

Double Arm Dumbbell Curl

Elbow Flexion

Cable Reverse Grip EZ-bar Biceps Curl

Push-down

Bench Dips

Seated Dumbbell Triceps Extension

Bench Dips on Floor

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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