Back And Biceps

Exercise 1

Cable Rear Pulldown

Equipment: Cable

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3 Sets

12-15 last failure Reps

60 sec Rest

Exercise 2

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

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 5

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 6

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 7

Cable Pullover

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 8

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 9

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 10

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 11

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 12

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 13

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 14

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 15

Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 16

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60sec Rest

Exercise 17

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

10-10-10 Reps

60sec Rest

Exercise 18

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12-10-8 Reps

60sec Rest

Exercise 19

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 20

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 21

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 22

Cable Pullover

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 23

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 24

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 25

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 26

Seated Cable Rope Row

Equipment: Cable, Full Gym

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3 Sets

15-15-15-15 Reps

60sec Rest

Exercise 27

Shotgun Row

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Exercise 28

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15-15-15 Reps

60sec Rest

Cable Rear Pulldown

Lat Pulldown

Close Grip Lat-Pulldown

V-bar Lat Pulldown

Rope Straight Arm Pulldown

Close Grip Cable Row

Cable Pullover

Dumbbell Row

Double Arm Dumbbell Curl

Dumbbell Curl

Concentration 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

One Arm Cable Row

Half Kneeling Lat Pulldown

Kneeling High Pulley Row

Cable Pullover

Cable One Arm Lat Pulldown

Rope Straight Arm Pulldown

Kneeling Single Arm High Pulley Row

Seated Cable Rope Row

Shotgun Row

Cable Crossover Lat Pulldown

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