Dambılla Yapılan 32 Hareket (Karma)

[sthammer]

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*