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Biceps & Triceps
Workout
Exercise 1
Double Arm Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 2
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 3
Concentration Curl
Equipment:
Dumbbells, Full Gym
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Exercise 4
Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 5
Seated Incline Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 6
High Cable Single Arm Bicep Curl
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 7
One Arm Cable Curl
Equipment:
Cable, Full Gym
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Exercise 8
Lying Cable Curl
Equipment:
Cable, Full Gym
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Exercise 9
Zottman Curl
Equipment:
Dumbbells, Full Gym
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Exercise 10
Dumbbell Reverse Curl
Equipment:
Dumbbells, Full Gym
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Exercise 11
Seated Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 12
Seated Biceps Curl
Equipment:
Dumbbells, Full Gym
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Exercise 13
Cable Concentration Curl
Equipment:
Cable, Full Gym, Resistance Band
View Details
Exercise 14
Cable Rope Hammer Curl
Equipment:
Cable, Full Gym
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Exercise 15
Dumbbell High Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 16
Arm Blaster Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 17
One Arm Prone Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 18
Flexor Incline Dumbbell Curls
Equipment:
Dumbbells, Full Gym
View Details
Exercise 19
Cable Pulldown Biceps Curl
Equipment:
Cable, Full Gym
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Exercise 20
Single Dumbbell Spider Hammer Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 21
Cable Curl
Equipment:
Cable, Full Gym
View Details
Exercise 22
Cable Reverse Grip EZ-bar Biceps Curl
Equipment:
Cable, Full Gym
View Details
Exercise 23
One Arm Cable Bicep Curl
Equipment:
Cable, Full Gym, Resistance Band
View Details
Exercise 24
Seated Alternating Dumbbell Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 25
Dumbbell Kickback
Equipment:
Dumbbells, Full Gym
View Details
Exercise 26
One-Arm Reverse Pushdown
Equipment:
Cable, Full Gym
View Details
Exercise 27
Push-down
Equipment:
Cable, Full Gym
View Details
Exercise 28
Bench Dips
Equipment:
Bench, Full Gym, NO EQUIPMENT
View Details
Exercise 29
One-Arm Lying Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 30
Cable Rope Overhead Triceps Extension
Equipment:
Cable, Full Gym
View Details
Exercise 31
Cable Tricep Kickback
Equipment:
Cable, Full Gym
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Exercise 32
Triceps Dips on Floor
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Kneeling Cable Triceps Extension
Equipment:
Cable, Full Gym
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Exercise 34
Cable Rear Drive
Equipment:
Cable, Full Gym
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Exercise 35
Cable Lying Triceps Extensions
Equipment:
Cable, Full Gym
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Exercise 36
Chair Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 37
Seated One-Arm Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 38
Seated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 39
Bench Dips on Floor
Equipment:
Bench, Full Gym
View Details
Exercise 40
Dumbbell Skull Crusher
Equipment:
Dumbbells, Full Gym
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Exercise 41
Dumbbell Incline Two-Arm Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 42
One-Arm Pronated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 43
Cable Incline Triceps Extension
Equipment:
Cable, Full Gym
View Details
Exercise 44
Cable Side Triceps Extension
Equipment:
Cable, Full Gym
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Exercise 45
High Pulley Overhead Tricep Extension
Equipment:
Cable, Full Gym
View Details
Exercise 46
Rope Pushdown
Equipment:
Cable, Full Gym
View Details
Exercise 47
Reverse Grip Pushdown
Equipment:
Cable, Full Gym
View Details
Exercise 48
Close-Grip Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 49
Single Dumbbell Close-grip Press
Equipment:
Dumbbells, Full Gym
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Exercise 50
Cable One-Arm Overhead Triceps Extension
Equipment:
Cable, Full Gym
View Details
Exercise 51
Exercise Ball Triceps Extension
Equipment:
Exercise Ball, Full Gym
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Exercise 52
Dumbbell Decline One-Arm Hammer Press
Equipment:
Dumbbells, Full Gym
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Exercise 53
Single-Arm Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 54
Standing Triceps Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 55
Decline Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 56
Dumbbell Tate Press
Equipment:
Dumbbells, Full Gym
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Exercise 57
Bent Over Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 58
Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 59
Alternating Lying Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 60
Kneeling Cable Triceps Extension
Equipment:
Cable, Full Gym
View Details
Exercise 61
One Arm High Pulley Overhead Tricep Extension
Equipment:
Cable, Full Gym
View Details
Exercise 62
Side One Arm Reverse Pushdown
Equipment:
Cable, Full Gym
View Details
Exercise 63
Cable Rope Lying Tricep Extension
Equipment:
Cable, Full Gym
View Details
Exercise 64
Cable Lying Triceps Extension
Equipment:
Cable, Full Gym
View Details
Exercise 65
Close-grip Dumbbell Push-Up
Equipment:
Dumbbells, Full Gym
View Details
Exercise 66
Dumbbell Seated Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 67
Dumbbell Wrist Curl
Equipment:
Dumbbells, Full Gym
View Details
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Chest
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