Day 1

Exercise 1

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 3

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 5

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 6

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 7

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 8

Cable Rear Pulldown

Equipment: Cable

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Exercise 9

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 10

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 11

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 12

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 13

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 14

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 15

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 16

Cable Upright Row

Equipment: Cable, Full Gym

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Seated Zottman Curl

Seated Zottman Curl

Concentration Curl

Seated Incline Dumbbell Curl

High Cable Single Arm Bicep Curl

Cable Rope Hammer Curl

Lever Front Pulldown

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Cable Straight Arm Pulldown

Dumbbell Row

Cable One Arm Lat Pulldown

Dumbbell Seated Neutral Wrist Curl

Rear Delt Fly Machine

Cable Upright Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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