2. Back, Biceps

Exercise 1

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

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16 Rest

Exercise 2

Dumbbell Row

Equipment: Dumbbells, Full Gym

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20 Rest

Exercise 3

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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2x20 Rest

Exercise 4

Incline Dumbbell Hammer Row

Equipment: Dumbbells, Full Gym

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2x20 Rest

Exercise 5

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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22 Rest

Exercise 6

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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32 Rest

Exercise 7

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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36 Rest

Exercise 8

Cable Rear Pulldown

Equipment: Cable

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36 Rest

Exercise 9

Lat Pulldown

Equipment: Cable, Full Gym

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36 Rest

Exercise 10

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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2x20 Rest

Exercise 11

Dumbbell Pull Through

Equipment: Dumbbells, Full Gym

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32 Rest

Exercise 12

Weighted Back Extension

Equipment: Full Gym, Machine

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12 Rest

Exercise 13

Twisting Hyperextension

Equipment: Full Gym, Machine

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2x10 Reps

Exercise 14

Supine Spinal Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Rolling Like a Ball

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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2x10 Rest

Exercise 21

Concentration Curl

Equipment: Dumbbells, Full Gym

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8 Rest

Exercise 22

Two Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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2x6 Rest

Exercise 23

Waiter Curl

Equipment: Dumbbells, Full Gym

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12 Rest

Exercise 24

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Single Arm Twisting Seated Cable Row

Dumbbell Row

Dumbbell Straight Leg Deadlift

Incline Dumbbell Hammer Row

Cable Straight Arm Pulldown

Kneeling High Pulley Row

V-bar Lat Pulldown

Cable Rear Pulldown

Lat Pulldown

Dumbbell Romanian Deadlift

Dumbbell Pull Through

Weighted Back Extension

Twisting Hyperextension

Supine Spinal Twist

Rolling Like a Ball

Back Pec Stretch

Towel Shoulder Stretch

Cat Cow Pose

Arm Leg Raises

Dumbbell Curl

Concentration Curl

Two Dumbbell Preacher Curl

Waiter Curl

Standing One Arm Chest Stretch

Standing Reverse Shoulder Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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