Upper Body

Exercise 1

Cable Single Arm Hammer Curl

Equipment: Cable, Full Gym

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Exercise 2

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30sec Rest

Exercise 3

Waiter Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 min Rest

Exercise 4

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 min Rest

Exercise 5

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 sec Rest

Exercise 6

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 sec Rest

Exercise 7

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30sec Rest

Exercise 8

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 Rest

Exercise 9

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30 sec Rest

Exercise 10

Assisted Pull-up

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 sec Rest

Cable Single Arm Hammer Curl

Seated Zottman Curl

Waiter Curl

Double Arm Dumbbell Curl

Dumbbell Curl

Barbell Curl

Hammer Curl

Seated Biceps Curl

Dumbbell Row

Assisted Pull-up

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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