Back And Biceps

Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 2

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 3

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 4

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 5

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 6

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 7

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 8

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 9

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 10

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 11

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 12

Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 13

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 14

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

10-10-10 Reps

60sec Rest

Exercise 15

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12-10-8 Reps

60sec Rest

Exercise 16

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 17

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 18

Assisted Pull-up

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15 Reps

Exercise 19

Lever Pullover

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15 Reps

Exercise 20

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15 Reps

Exercise 21

Lever High Row

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15 Reps

Exercise 22

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15 Reps

Exercise 23

Waiter Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15-15-15-15 Reps

Exercise 24

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15-15-15-15 Reps

Exercise 25

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

15-15-15-15 Reps

Exercise 26

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15 Reps

Exercise 27

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15-15-15-15 Reps

Exercise 28

Chin-Up

Equipment: Full Gym

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4 Sets

10-10-10-10 Reps

Exercise 29

Lever Biceps Curl

Equipment: Full Gym, Machine

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4 Sets

15-15-15-15-15 Reps

Exercise 30

Cable Curl

Equipment: Cable, Full Gym

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4 Sets

15-15-15-15 Reps

Exercise 31

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

15-15-15-15 Reps

Lat Pulldown

V-bar Lat Pulldown

Close Grip Lat-Pulldown

Rope Straight Arm Pulldown

Close Grip Cable Row

Dumbbell Row

Double Arm Dumbbell Curl

Dumbbell Curl

Hammer Curl

Dumbbell Reverse Curl

Close Grip Z-Bar Curl

Z-Bar Curl

EZ Bar Preacher Curl

Close-grip Incline Dumbbell Press

Hammer Press

Cable One Arm Lat Pulldown

Rope Straight Arm Pulldown

Assisted Pull-up

Lever Pullover

Plate Loaded Seated Row

Lever High Row

Lever Reverse T-Bar Row

Waiter Curl

Dumbbell Preacher Curl

EZ Bar Preacher Curl

Lever Preacher Curl

Zottman Curl

Chin-Up

Lever Biceps Curl

Cable Curl

Cable Reverse Grip EZ-bar Biceps Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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