SEG Costas Bíceps Trapézio

Exercise 1

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Top Half Pull-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 7

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 8

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 9

Brachialis Pull-up

Equipment: Full Gym

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Exercise 10

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 11

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 12

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 13

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 16

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 17

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Standing Reach Up Back rotation Stretch

Standing Side Bend Stretch

Wall Slides

Top Half Pull-up

Pull-Up

Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Close Grip Chin Up

Brachialis Pull-up

Double Arm Dumbbell Curl

Concentration Curl

Hammer Curl

Zottman Curl

Bodyweight Military Press

Gittleson Shrug

Dumbbell Shrug

Dumbbell Raise

Dumbbell Upright Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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