back and biceps

Workout

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

4 Sets

12 Reps

75sec Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

10 Reps

75sec Rest

Plate Loaded Seated Row

Equipment: Full Gym, Machine

Plate Loaded Seated Row

4 Sets

12-10-8-8 Reps

60 Rest

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

4 Sets

10 Reps

75sec Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

4 Sets

10 Reps

75sec Rest

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

3 Sets

10 Reps

75sec Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

4 Sets

12-10-8-8 Reps

60 Rest

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HOMBROS AGO-DIC 23