Dambılla Yapılan 32 Hareket (Karma)

1-abs dumbbell exercise

Lying Abdominal Crunch*


Lying Legs Raise*


Seated Legs Raise*


2-chest dumbbell exercise

Around The World*


3-leg dumbbell exercise

Legs Curl*


4-back dumbbell exercise

Bending-Knee Dead Lift*


Back Shrug*


5-shoulder dumbbell exercise

Prone Rear Deltoid Circle*


Iron Cross*


Alternated Shoulder Press*


Two-Arm Incline Front Raise*


Prone Rear Deltoid Raise*


Lying One-Arm Lateral Raise*


Lying One-Arm External Rotation*


Standing One-Arm External Rotation*


Shoulder Shrug On Incline Bench*


6-triceps dumbbell exercise

Lying Triceps Extension*


Standing Bent-Over Triceps Extension*


Seated Bent-Over Triceps Extension*


Triceps Press*


Tate Press*


7-biceps dumbbell exercise

Inner-Biceps Curl*


Biceps Curl On Incline Bench*


Alternated Biceps Curl On Incline Bench*


Prone Biceps Curl On Incline Bench*


Prone Biceps Curl*


Supine Biceps Curl*


Hammer Biceps Curl On Incline Bench*


Cross-Body Hammer Biceps Curl*


Hammer Biceps Curl On Preacher Bench*


Zottman Biceps Curl*


Zottman Biceps Curl On Preacher Bench*