Costas - Centro » Workout Routine Created By Nuno Barros

Exercise 1

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Eretor Reps

Exercise 2

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Eretor Reps

Exercise 3

Single Leg Reverse Hyperextension | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Single Leg Reverse Hyperextension | Gymstick

Eretor Reps

Exercise 4

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Eretor Reps

Exercise 5

Cable Pull Through

Equipment: Cable, Full Gym

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Eretor Reps

Exercise 6

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Eretor Reps

Exercise 7

Lat Pulldown

Equipment: Cable, Full Gym

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Dorsal Reps

Exercise 8

Kneeling Pulldown With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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Dorsal Reps

Exercise 9

Standing Banded Row

Equipment: Full Gym, Resistance Band

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Dorsal Reps

Exercise 10

Bent Over Row | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Dorsal + Delt Post Reps

Exercise 11

Band Assisted Pull-up

Equipment: Full Gym, Resistance Band

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Full Reps

Exercise 12

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Dorsal+ Trap Reps

Exercise 13

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Trap + Delt post Reps

Exercise 14

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Dorsal Reps

Costas – Centro

Cat Cow Pose

Bird Dog

Single Leg Reverse Hyperextension | Gymstick

Kneeling T-spine Rotation

Cable Pull Through

Seated Cable Rope Row

Lat Pulldown

Kneeling Pulldown With Resistance Band

Standing Banded Row

Bent Over Row | Gymstick

Band Assisted Pull-up

Kneeling High Pulley Row

Cable Rear Delt Fly

Dumbbell Row

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