BACK AND ARMS

Exercise 1

Rowing Machine

Equipment: Full Gym, Machine

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4 Sets

10-16 Reps

2M Rest

Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

10-16 Reps

2M Rest

Exercise 3

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

10-16 Reps

2M Rest

Exercise 4

Seated Row Machine

Equipment: Full Gym, Machine

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4 Sets

10-16 Reps

2M Rest

Exercise 5

Close Grip Cable Row

Equipment: Cable, Full Gym

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4 Sets

10-16 Reps

2M Rest

Exercise 6

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

15-21 Reps

2M Rest

Exercise 7

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12-18 Reps

4 Rest

Exercise 8

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

12-18 Reps

2M Rest

Exercise 9

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

12-18 Reps

2M Rest

Exercise 10

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

10-16 Reps

2M Rest

Exercise 11

Cable Tricep Kickback

Equipment: Cable, Full Gym

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4 Sets

10-16 Reps

2M Rest

Exercise 12

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

4 Sets

10-16 Reps

2M Rest

Exercise 13

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

10-16 Reps

2Mp Rest

Exercise 14

Single Arm Reverse Grip Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Single Arm Reverse Grip Cable Bicep Curl

4 Sets

10-16 Reps

2M Rest

Rowing Machine

Lat Pulldown

Dumbbell Row

Seated Row Machine

Close Grip Cable Row

Barbell Curl

Hammer Curl

Lever Preacher Curl

Lever Preacher Curl

Cable Rope Overhead Triceps Extension

Cable Tricep Kickback

Seated One-Arm Dumbbell Triceps Extension

Cable Reverse Grip EZ-bar Biceps Curl

Single Arm Reverse Grip Cable Bicep Curl

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The 300 Workout

5 Min Total Abs Workout

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