Back, Biceps

Exercise 1

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

10 Reps

1m Rest

Exercise 2

Bodyweight Row in Doorway

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

15 Reps

1m Rest

Exercise 3

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

1m Rest

Exercise 4

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

20 Reps

1m Rest

Exercise 5

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

1m Rest

Exercise 6

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

1m Rest

Exercise 7

Waiter Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

1m Rest

Exercise 8

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

1m Rest

Exercise 9

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

1m Rest

Exercise 10

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

30 Reps

1m Rest

Kneeling T-spine Rotation

Bodyweight Row in Doorway

Bent Over Dumbbell Row

Standing Reach Up Back rotation Stretch

Standing Dumbbell Shoulder Press

Dumbbell Front Raise

Waiter Curl

Double Arm Dumbbell Curl

Concentration Curl

Hammer Curl

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The 300 Workout

5 Min Total Abs Workout

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