Membro Superior - Costas/Asa » Workout Routine Created By Eliz Costa

Exercise 1

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 2

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 3

Cable Rear Pulldown

Equipment: Cable

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Exercise 4

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 5

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 6

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 7

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 8

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 9

Deadlift

Equipment: Barbell, Full Gym

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Exercise 10

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 11

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 12

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 13

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 14

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 15

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 16

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 17

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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Exercise 18

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 19

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 20

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 21

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

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Exercise 22

Shotgun Row

Equipment: Cable, Full Gym

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Exercise 23

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 24

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Back Slaps Wrap Around Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Banded Shoulder Extension

Equipment: Full Gym, Resistance Band

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Exercise 28

Banded Shoulder Adduction

Equipment: Full Gym, Resistance Band

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Exercise 29

Band Seated Row

Equipment: Full Gym, Resistance Band

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Exercise 30

Standing side bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Standing Banded Row

Equipment: Full Gym, Resistance Band

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Exercise 32

Kneeling Pulldown With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 33

Bent Over Row | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Membro Superior – Costas/Asa

Rowing Machine

Rowing Machine

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Cable Straight Arm Pulldown

Reverse Lat-Pulldown

One Arm Cable Row

Deadlift

Kneeling High Pulley Row

Sumo Deadlift

Half Kneeling Lat Pulldown

Close Grip Cable Row

Rope Straight Arm Pulldown

V-bar Lat Pulldown

Cable Bent Over Row

Kneeling Single Arm High Pulley Row

Close Grip Lat-Pulldown

Seated Cable Rope Row

Cable Seated Pullover

Lever Cable Rear Pulldown

Shotgun Row

Cable Crossover Lat Pulldown

Seated Toe Touches

Lying Upper Body Rotation

Back Slaps Wrap Around Stretch

Banded Shoulder Extension

Banded Shoulder Adduction

Band Seated Row

Standing side bend

Standing Banded Row

Kneeling Pulldown With Resistance Band

Bent Over Row | Gymstick

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