Back+Bicep+Tricep

Exercise 1

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-10-10 Reps

1min Rest

Exercise 3

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-10-10 Reps

1min Rest

Exercise 4

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

12-10-10 Reps

1min Rest

Exercise 5

Lever T-Bar Row

Equipment: Full Gym, Machine

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3 Sets

12-10-8 Reps

1-2min Rest

Exercise 6

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1min Rest

Exercise 7

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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4 Sets

12-12-10-10 Reps

1-2min Rest

Exercise 8

Seated Row Machine

Equipment: Full Gym, Machine

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3 Sets

12 Reps

1-2min Rest

Exercise 9

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 10

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 11

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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Exercise 12

Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 13

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 14

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 15

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 16

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 17

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 18

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 19

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 20

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 21

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 22

Seated EZ-Bar Overhead Triceps Extension

Equipment: Barbell, Full Gym

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Seated EZ-Bar Overhead Triceps Extension

Exercise 23

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 24

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 25

Triceps Dip Machine

Equipment: Full Gym, Machine

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Exercise 26

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

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Decline Close-Grip Bench To Skull Crusher

Exercise 27

EZ Bar Lying Close Grip Triceps Extension Behind Head

Equipment: Barbell, Full Gym

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EZ Bar Lying Close Grip Triceps Extension Behind Head

Exercise 28

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 29

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Sumo Deadlift

Lat Pulldown

V-bar Lat Pulldown

Close Grip Cable Row

Lever T-Bar Row

Dumbbell Row

Reverse Grip Barbell Row

Seated Row Machine

Seated Hammer Curl

Close Grip Z-Bar Curl

Flexor Incline Dumbbell Curls

Z-Bar Curl

EZ Bar Preacher Curl

Double Arm Dumbbell Curl

Concentration Curl

Dumbbell Preacher Curl

Reverse Grip EZ-Bar Curl

Lying Barbell Triceps Extension

Seated Dumbbell Triceps Extension

Dumbbell Incline Two Arm Extension

Dumbbell Skull Crusher

Seated EZ-Bar Overhead Triceps Extension

Rope Pushdown

Reverse Grip Pushdown

Triceps Dip Machine

Decline Close-Grip Bench To Skull Crusher

EZ Bar Lying Close Grip Triceps Extension Behind Head

Rope Pushdown

Dumbbell Shrug

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