Abs, Back, Biceps and Forearm

Workout

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

3 Sets

12-15 Reps

90 Sec Rest

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

Oblique Floor Crunches

3 Sets

12-15 Reps

90 Sec Rest

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

Spider Plank

3 Sets

12-15 Reps

90 Sec Rest

Superman

Equipment: Full Gym, NO EQUIPMENT

Superman

3 Sets

10-12 Reps

90 Sec Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

8-10 Reps

90 Sec Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

8-10 Reps

90 Sec Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

4 Sets

8-10 Reps

90 Sec Rest

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

One Arm Cable Row

4 Sets

8-10 Reps

90 Sec Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

4 Sets

8-10 Reps

90 Sec Rest

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

Cable One Arm Lat Pulldown

4 Sets

8-10 Reps

90 Sec Rest

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

4 Sets

8-10 Reps

90 Sec Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

4 Sets

8-10 Reps

90 Sec Rest

Barbell Upright Row

Equipment: Barbell, Full Gym

Barbell Upright Row

4 Sets

8-10 Reps

90 Sec Rest

Weighted Back Extension

Equipment: Full Gym, Machine

Weighted Back Extension

4 Sets

8-10 Reps

90 Sec Rest

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

4 Sets

8-10 Reps

90 Sec Rest

One Arm Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

One Arm Cable Bicep Curl

4 Sets

8-10 Reps

90 Sec Rest

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

4 Sets

8-10 Reps

90 Sec Rest

One Arm Cable Curl

Equipment: Cable, Full Gym

One Arm Cable Curl

4 Sets

8-10 Reps

90 Sec Rest

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

4 Sets

8-10 Reps

90 Sec Rest

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Reverse Wrist Curl

4 Sets

8-10 Reps

90 Sec Rest

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Wrist Curl

4 Sets

8-10 Reps

90 Sec Rest

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

Across Chest Shoulder Stretch

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

Shoulder Stretch Behind Back

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

Upper Back Stretch

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

Kneeling T-spine Rotation

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Neck Rotation Stretch

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

Scapular Protraction and Retraction

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

Side Neck Stretch

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

Neck Extension Stretch

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Neck Rotation Stretch

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

Diagonal Neck Stretch

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

Upper Back Stretch

Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

Wrist Stretch

Reverse Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

Reverse Wrist Stretch

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

Prone Incline Barbell Curl

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