PULL DAY/ STATICS-BACK-TRAPS-BICEPS

Exercise 1

Front Lever Pull-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Human Flag

Equipment: Full Gym

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Exercise 3

Weighted One Arm Pull-up

Equipment: Full Gym

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Exercise 4

Muscle-Up

Equipment: Full Gym

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Exercise 5

Weighted Pull-up

Equipment: Full Gym, Machine

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Exercise 6

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Ring Inverted Row

Equipment: Full Gym, TRX Suspension

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Exercise 8

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 9

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 10

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 11

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 12

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 13

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 14

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 15

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 16

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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Exercise 17

Seated Close-Grip Concentration Curl

Equipment: Barbell, Full Gym

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Exercise 18

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 19

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 20

Wrist Roller

Equipment: Full Gym

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Exercise 21

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 22

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 23

Weighted Neck Harness Extension

Equipment: Full Gym

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Exercise 24

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

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Front Lever Pull-up

Human Flag

Weighted One Arm Pull-up

Muscle-Up

Weighted Pull-up

Pull-Up

Ring Inverted Row

Barbell Bent Over Row

Seated Cable Row

Close Grip Cable Row

Rope Straight Arm Pulldown

Barbell Shrug

Cable Rear Delt Fly

Half Kneeling High Cable Row Rope

Barbell Curl

Flexor Incline Dumbbell Curls

Seated Close-Grip Concentration Curl

Concentration Curl

Zottman Curl

Wrist Roller

Dumbbell Wrist Curl

Barbell Reverse Wrist Curl

Weighted Neck Harness Extension

Lying Weighted Neck Flexion

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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