1# Bicep & back

Workout

Waiter Curl

Equipment: Dumbbells, Full Gym

Waiter Curl

3 Sets

15 Reps

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

15 Reps

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

3 Sets

15 Reps

Assisted Pull-up

Equipment: Full Gym, Machine

Assisted Pull-up

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

Kneeling Single Arm High Pulley Row

4 Sets

15 Reps

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

4 Sets

15 Reps

Double Crunches

Equipment: Full Gym, NO EQUIPMENT

Double Crunches

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2# Bicep & back Chest