Upper body

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

12 Reps

مركب أساسي صدر Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

4 Sets

12 Reps

سحب أفقي Rest

Standing Alternating Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Standing Alternating Dumbbell Shoulder Press

4 Sets

12 Reps

مركب أساسي للكتف Rest

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

Dumbbell Upright Row

4 Sets

8 Reps

عزل كتف جانبي Rest

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-Grip Dumbbell Press

4 Sets

12 Reps

مركب صدر Rest

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Dumbbell Triceps Extension

3 Sets

8 Reps

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

8 Reps

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