BICEPS + TRICEPS

Exercise 1

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 2

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 3

Seated Close-Grip Concentration Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 4

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 5

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 6

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 seg Rest

Exercise 7

Barbell Alternate Biceps Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 8

Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 9

Barbell Drag Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 10

Close Grip Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 11

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

40 SEG Rest

Exercise 12

One Arm Cable Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 13

Overhead Cable Curl

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

40 SEG Rest

Exercise 14

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 15

Cable Kneeling Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 16

Cable Pulldown Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 17

Cable Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 18

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 19

One Arm Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

40 SEG Rest

Exercise 20

Single Arm Reverse Grip Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Single Arm Reverse Grip Cable Bicep Curl

4 Sets

12 Reps

40 SEG Rest

Exercise 21

One-Arm Biceps Curl With Resistance Band

Equipment: Cable, Full Gym, Resistance Band

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One-Arm Biceps Curl With Resistance Band

4 Sets

12 Reps

40 SEG Rest

Exercise 22

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 23

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 24

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 25

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 26

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 27

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 28

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 29

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 30

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 31

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 32

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 33

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 34

Dumbbell Scott Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 35

One Arm Biceps Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 36

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 37

One Arm Prone Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 38

Dumbbell Alternate Preacher Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 39

Two Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 40

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 41

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 42

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 43

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 44

Seated EZ-Bar Overhead Triceps Extension

Equipment: Barbell, Full Gym

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Seated EZ-Bar Overhead Triceps Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 45

Incline EZ-Bar Triceps Extension

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 46

Standing Barbell Triceps Extension

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 47

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

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Decline Close-Grip Bench To Skull Crusher

4 Sets

12 Reps

40 SEG Rest

Exercise 48

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 49

Barbell Reverse Grip Skullcrusher

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 50

Barbell Lying Back of the Head Tricep Extension

Equipment: Barbell, Full Gym

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Barbell Lying Back of the Head Tricep Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 51

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

4 Sets

12 Reps

40 SEG Rest

Exercise 52

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

40 SEG Rest

Exercise 53

Bench Dips on Floor

Equipment: Bench, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 54

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 55

One-Arm Reverse Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 56

Push-down

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 57

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 58

Cable Tricep Kickback

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 59

Cable Rear Drive

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 60

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 61

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 62

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 63

Cable Concentration Tricep Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 64

Cable One-Arm Overhead Triceps Extension

Equipment: Cable, Full Gym

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Cable One-Arm Overhead Triceps Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 65

Low Cable Tricep Kickback

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 66

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 67

One Arm High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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One Arm High Pulley Overhead Tricep Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 68

One Arm High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 69

Cable Crossover Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 70

Side One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 71

V-bar Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 72

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 73

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 74

Dumbbell Seated Front and Back Tate Press

Equipment: Dumbbells, Full Gym

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Dumbbell Seated Front and Back Tate Press

4 Sets

12 Reps

40 SEG Rest

Exercise 75

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 76

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 77

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 78

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 79

One-Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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One-Arm Pronated Dumbbell Triceps Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 80

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 81

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 82

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 83

Alternating Lying Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Alternating Lying Dumbbell Triceps Extension

4 Sets

12 Reps

40 SEG Rest

Exercise 84

Close-grip Dumbbell Push-Up

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 85

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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4 Sets

12 Reps

40 SEG Rest

Exercise 86

Lever Triceps Dip

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

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