Pull Day

Exercise 1

Standing Cable Crunch

Equipment: Cable, Full Gym

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12 Sets

3 Reps

30 second Rest

Exercise 2

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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12 Sets

3 Reps

Exercise 3

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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12 Sets

3 Reps

Exercise 4

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 5

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 6

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 7

Hand Gripper

Equipment: Full Gym, Machine

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Exercise 8

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 9

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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Exercise 10

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 12

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 13

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 14

Cable Rear Pulldown

Equipment: Cable

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Exercise 15

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 16

Deadlift

Equipment: Barbell, Full Gym

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Exercise 17

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 18

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 19

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 20

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 21

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 22

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 23

V-bar Pushdown

Equipment: Cable, Full Gym

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Exercise 24

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 25

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 26

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 27

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 28

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 29

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 30

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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Exercise 31

Push-down

Equipment: Cable, Full Gym

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Standing Cable Crunch

Kneeling Cable Crunch

Dumbbell Side Bend

Rear Delt Fly Machine

Dumbbell Upright Row

Ez Bar Upright Row

Hand Gripper

Seated Hammer Curl

Cable Reverse Grip EZ-bar Biceps Curl

45 Degree Incline Row

Dumbbell Shrug

Ez Bar Upright Row

Rowing Machine

Cable Rear Pulldown

Lat Pulldown

Deadlift

Double Arm Dumbbell Curl

EZ Bar Preacher Curl

Hammer Curl

Cable Rope Overhead Triceps Extension

Rope Pushdown

Dumbbell Triceps Extension

V-bar Pushdown

Cable Pull Through

Double Arm Dumbbell Curl

Dumbbell Curl

Hammer Curl

Zottman Curl

Dumbbell Pullover

Dumbbell Preacher Hammer (Scott) Curl

Push-down

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The 300 Workout

5 Min Total Abs Workout

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