Arms,Biceps,Triceps

Exercise 1

Elliptical Machine

Equipment: Full Gym, Machine

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10sec Reps

Exercise 2

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

Exercise 3

Push-down

Equipment: Cable, Full Gym

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3 Sets

12 Reps

Exercise 4

V-bar Pushdown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

Exercise 5

Side One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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3 Sets

10/each Reps

Exercise 6

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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3 Sets

12 Reps

Exercise 7

Cable Curl

Equipment: Cable, Full Gym

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3 Sets

12 Reps

Exercise 8

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Exercise 9

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

16/enallax Reps

Exercise 10

Zottman Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Exercise 11

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

16/enallax Reps

Exercise 12

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Elliptical Machine

Rope Pushdown

Push-down

V-bar Pushdown

Side One Arm Reverse Pushdown

Cable Rope Hammer Curl

Cable Curl

Double Arm Dumbbell Curl

Hammer Curl

Zottman Curl

Dumbbell Curl

Dumbbell Reverse Curl

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The 300 Workout

5 Min Total Abs Workout

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