Costas + Biceps

Workout

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

Jump Rope

Running

Equipment: Full Gym, NO EQUIPMENT

Running

Boxing Right Cross

Equipment: Full Gym

Boxing Right Cross

Scapula Pull-up

Equipment: Full Gym

Scapula Pull-up

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

Chin-Up

Equipment: Full Gym

Chin-Up

Close Grip Chin Up

Equipment: Full Gym, Machine

Close Grip Chin Up

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

Deadlift

Equipment: Barbell, Full Gym

Deadlift

Romanian Deadlift

Equipment: Barbell, Full Gym

Romanian Deadlift

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Straight Leg Deadlift

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

Kneeling High Pulley Row

Equipment: Cable, Full Gym

Kneeling High Pulley Row

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

One Arm Cable Row

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

Cable Twisting Standing High Row

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

Half Kneeling Lat Pulldown

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

High Cable Single Arm Bicep Curl

One Arm Cable Curl

Equipment: Cable, Full Gym

One Arm Cable Curl

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

Dead Hang

Equipment: Full Gym

Dead Hang

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing One Arm Chest Stretch

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

Upper Back Stretch

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

Shoulder Stretch Behind Back

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

Towel Shoulder Stretch

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Reach Up Back rotation Stretch

Foam Roller Rhomboids

Equipment: Foam Roller, Full Gym

Foam Roller Rhomboids

Foam Roller Upper Back

Equipment: Foam Roller, Full Gym

Foam Roller Upper Back

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

Foam Roller Back Stretch

Foam Roller Lat Stretch

Equipment: Foam Roller, Full Gym

Foam Roller Lat Stretch

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