ANTEBRAZO + CUELLO + TRAPECIO

Exercise 1

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 2

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 3

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 4

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 5

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 6

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 7

Barbell Finger Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 8

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 9

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 10

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 11

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 12

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 13

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 14

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 15

Overhead Shrug

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 16

Barbell Shrug

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 17

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 18

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 19

Barbell Rear Delt Raise

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 20

Barbell Upright Row

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 21

Cable Shrug

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 22

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

30 SEG Rest

Exercise 23

Cable Upright Row

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 24

Face Pull

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 25

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 26

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 27

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

30 SEG Rest

Exercise 28

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 29

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 30

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 31

Prone Incline Shrug

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 32

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 33

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 34

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 35

One-Arm Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 36

Smith Machine Shrug

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 SEG Rest

Exercise 37

Dip Shrugs (Serratus Shrugs)

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 SEG Rest

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