ESPALDA/BICEP

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 3

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 4

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 5

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 6

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 7

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Exercise 8

Incline Barbell Row

Equipment: Barbell, Full Gym

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Exercise 9

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 10

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 11

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 12

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 15

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 16

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 17

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 18

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 19

Lat Pulldown

Equipment: Cable, Full Gym

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Pull-Up

Seated Cable Row

Seated Cable Row

Barbell Bent Over Row

Dumbbell Row

Reverse Lat-Pulldown

Incline Barbell Row

Lever Front Pulldown

Lat Pulldown

Seated Cable Row

Dumbbell Row

Dumbbell Curl

Barbell Curl

Hammer Curl

Seated Incline Dumbbell Curl

Lever Preacher Curl

Seated Hammer Curl

Lat Pulldown

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The 300 Workout

5 Min Total Abs Workout

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