Muscle Gain

Exercise 1

Waiter Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

3 min Rest

Exercise 2

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 3

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 5

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 7

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 8

One Arm Cable Curl

Equipment: Cable, Full Gym

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Exercise 9

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 10

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

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Exercise 11

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 12

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Waiter Curl

Waiter Curl

Double Arm Dumbbell Curl

Barbell Curl

Dumbbell Preacher Curl

Lever Preacher Curl

High Cable Single Arm Bicep Curl

One Arm Cable Curl

Dumbbell Pullover

Cable Upper Chest Crossovers

Dumbbell Fly

Dumbbell Bench Press

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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