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Biceps/ Triceps/ Forearm
Workout
Exercise 1
Waiter Curl
Equipment:
Dumbbells, Full Gym
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Exercise 2
Double Arm Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 3
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 4
Concentration Curl
Equipment:
Dumbbells, Full Gym
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Exercise 5
Hammer Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 6
Seated Incline Dumbbell Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 7
Lying Cable Curl
Equipment:
Cable, Full Gym
View Details
Exercise 8
Dumbbell Reverse Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 9
Seated Hammer Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 10
One Arm Prone Dumbbell Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 11
Cable Curl
Equipment:
Cable, Full Gym
View Details
Exercise 12
Hammer Curl with Resistance Band
Equipment:
Full Gym, Resistance Band
View Details
Exercise 13
Seated Alternating Dumbbell Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 14
Medicine Ball Overhead Throw
Equipment:
Exercise Ball, Full Gym
View Details
Exercise 15
Dumbbell Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 16
Push-down
Equipment:
Cable, Full Gym
View Details
Exercise 17
Triceps Dips on Floor
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 18
Cable Lying Triceps Extensions
Equipment:
Cable, Full Gym
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Exercise 19
Seated One-Arm Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 20
Seated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 21
Dumbbell Incline Two Arm Extension
Equipment:
Dumbbells, Full Gym
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Exercise 22
Close-Grip Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 23
Kneeling Diamond Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 24
Standing Triceps Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 25
Bent Over Kickback
Equipment:
Dumbbells, Full Gym
View Details
Exercise 26
Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 27
Alternating Lying Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
View Details
Exercise 28
Supine Medicine Ball Chest Throw
Equipment:
Exercise Ball, Full Gym
View Details
Exercise 29
Dumbbell Seated Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 30
Dumbbell Wrist Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 31
Seated Hammer Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 32
Weighted Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
View Details
Exercise 33
Reverse Wrist Curl
Equipment:
Barbell, Dumbbells, Full Gym
View Details
Exercise 34
Hammer Curl with Resistance Band
Equipment:
Full Gym, Resistance Band
View Details
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Day 4
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Neck
Trapezius
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Chest
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Calf
Hips
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