Dia 1

Exercise 1

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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BACK Sets

x Reps

x Rest

Exercise 2

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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BACK Sets

x Reps

x Rest

Exercise 3

Dumbbell Renegade Row

Equipment: Dumbbells, Full Gym

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BACK Sets

x Reps

x Rest

Exercise 4

Concentration Curl

Equipment: Dumbbells, Full Gym

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BICEPS Sets

x Reps

x Rest

Exercise 5

Barbell Curl On Arm Blaster

Equipment: Barbell, Full Gym

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BICEPS Sets

x Reps

x Rest

Exercise 6

Zottman Curl

Equipment: Dumbbells, Full Gym

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BICEPS Sets

x Reps

x Rest

Exercise 7

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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SHOULDERS Sets

x Reps

x Rest

Exercise 8

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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SHOULDERS Sets

x Reps

x Rest

Exercise 9

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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SHOULDERS Sets

x Reps

x Rest

Barbell Bent Over Row

Bent Over Dumbbell Row

Dumbbell Renegade Row

Concentration Curl

Barbell Curl On Arm Blaster

Zottman Curl

Dumbbell Lateral Raise

Alternating Dumbbell Front Raise

Dumbbell Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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