Pull Day

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 3

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 4

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 5

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 6

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 7

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 8

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 9

Assisted Pull-up

Equipment: Full Gym, Machine

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Exercise 10

Reverse Grip Machine Row

Equipment: Full Gym, Machine

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Exercise 11

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 12

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 13

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 14

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 15

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 16

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 17

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 18

Cable One-Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 19

Lever High Row

Equipment: Full Gym, Machine

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Exercise 20

Incline Dumbbell Hammer Row

Equipment: Dumbbells, Full Gym

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Exercise 21

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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Exercise 22

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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Exercise 23

Landmine T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 24

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 25

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 26

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 27

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 28

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 29

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 30

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 31

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 32

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 33

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 34

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 35

One Arm Cable Curl

Equipment: Cable, Full Gym

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Exercise 36

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 37

Overhead Cable Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 38

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 39

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 40

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 41

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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Exercise 42

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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Exercise 43

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 44

Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 45

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 47

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 48

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 49

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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Exercise 50

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 51

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 52

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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Exercise 53

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 54

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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