Week 1 Pull

Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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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

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 5

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 6

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 7

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 8

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 9

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 10

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 11

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 12

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 13

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 14

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 15

One-Arm Barbell Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 16

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 17

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 18

Double Cable Neutral Grip Lat Pulldown On Floor

Equipment: Cable, Full Gym

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Double Cable Neutral Grip Lat Pulldown On Floor

Exercise 19

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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Exercise 20

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 21

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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Exercise 23

Cable One-Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 24

Barbell Decline Bent Arm Pullover

Equipment: Barbell, Full Gym

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Exercise 25

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 26

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 27

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 28

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 29

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 30

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 31

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 32

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 33

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 34

One Arm Cable Curl

Equipment: Cable, Full Gym

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Exercise 35

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 36

Dumbbell Reverse 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 Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 39

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 40

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 41

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 42

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 43

One Arm Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 44

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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Exercise 45

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 46

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 48

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 49

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 50

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 51

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 52

Cable Upright Row

Equipment: Cable, Full Gym

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