Bicep, Back, Abs, Traps, Lats

Exercise 1

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 2

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 3

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 4

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 5

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 6

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 7

Face Pull

Equipment: Cable, Full Gym

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Exercise 8

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 9

Smith Machine Shrug

Equipment: Full Gym, Machine

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Exercise 10

One Arm Landmine Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 11

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 12

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 13

Seated Twist Machine

Equipment: Full Gym, Machine

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Exercise 14

Seated Crunch Machine

Equipment: Full Gym, Machine

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Exercise 15

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 16

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 17

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 18

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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Exercise 19

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 20

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 21

Landmine Twist

Equipment: Barbell, Full Gym, Landmine

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Exercise 22

Overhead Cable Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 23

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 24

Cable Upright Row

Equipment: Cable, Full Gym

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Bent Over Dumbbell Row

Dumbbell Side Bend

Dumbbell Shrug

Dumbbell Bent Over Reverse Grip Row

Cable Rope Hammer Curl

Standing Cable Crunch

Face Pull

Cable Bent Over Row

Smith Machine Shrug

One Arm Landmine Row

Lever Preacher Curl

Lat Pulldown

Seated Twist Machine

Seated Crunch Machine

Seated Cable Row

Rear Delt Fly Machine

Double Arm Dumbbell Curl

Lever Reverse T-Bar Row

Dumbbell Shrug

T-Bar Row

Landmine Twist

Overhead Cable Curl

Cable Straight Arm Pulldown

Cable Upright Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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