zuev.egor 
|
Dumbbell Bench Press
|
4x12 reps |
rest: 45s
|
|
|
Machine Fly
|
4x12 reps |
rest: 45s
|
|
|
Dumbbell Incline Fly
|
4x12 reps |
rest: 45s
|
|
|
Cable Mid Chest Crossover
|
4x12 reps |
rest: 45s
|
|
|
Dumbbell Incline Curl
|
4x12 reps |
rest: 45s
|
|
|
Cable Bicep Curl
|
4x12 reps |
rest: 45s
|
|
|
Dumbbell Hammer Curl
|
4x12 reps |
rest: 45s
|
|
|
Cable V Bar Pulldown
|
4x14 reps |
rest: 45s
|
|
|
Cable Seated Row
|
4x14 reps |
rest: 45s
|
|
|
Dumbbell One-Arm Row
|
4x14 reps |
rest: 45s
|
|
|
Back Hyperextension
|
3x14 reps |
rest: 45s
|
|
|
Cable Shoulder Extension
|
4x14 reps |
rest: 45s
|
|
|
Dumbbell Seated Tricep Press
|
4x14 reps |
rest: 45s
|
|
|
Cable Tricep Pushdown (Rope)
|
4x8 reps |
rest: 60s
|
|
|
Dumbbell Lateral Raise
|
4x12 reps |
rest: 45s
|
|
|
Barbell Front Raise
|
4x12 reps |
rest: 45s
|
|
|
Cable Deltoid Raise
|
4x12 reps |
rest: 45s
|
|
|
Dumbbell Seated Arnold Press
|
4x12 reps |
rest: 45s
|
|
|
Machine Leg Extension
|
4x12 reps |
rest: 45s
|
|
|
Machine Leg Curl (Prone)
|
4x12 reps |
rest: 45s
|
|
|
Machine Calf Raise
|
4x12 reps |
rest: 45s
|
|
|
|
Back Hyperextension
|
4x12 reps |
rest: 45s
|
|
![Dumbbell Routine (Home or Gym)](https://cdn.jefit.com/uc/file/da666b21d5bcbbc4/1.jpg")
![Dumbbell Shoulders & Arms 2](https://cdn.jefit.com/uc/file/f34c7c73f6dd7710/1.jpg")
![Full Body Training Plan (3-days)](https://cdn.jefit.com/uc/file/6b53bfb54832cd69/1.jpg")
![Full Body Training (1 muscle group/day)](https://cdn.jefit.com/uc/file/6b327978a615a86f/1.jpg")
![Machine-Based Strength Program](https://cdn.jefit.com/uc/file/a9bbc582182c9ba8/1.jpg")
![Upper Body Strength Plan (Barbell/DB only)](https://cdn.jefit.com/uc/file/6e7e6a9dbbb13567/1.jpg")
