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Exercises

Set 1: 4 rounds
Cable Bent-over Pullover
Cable Bent-over Pullover
15 reps
Low Cable Row
Low Cable Row
15 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
12 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Underhand Pulldowns
Underhand Pulldowns
6 reps
Wide Grip Cable Rows
Wide Grip Cable Rows
6 reps
Rest
Rest
1 minute

Set 4: 5 rounds
Close Grip Lat Pulldowns
Close Grip Lat Pulldowns
8 reps
One Arm Seated Row
One Arm Seated Row
10 reps
One Arm Seated Row
One Arm Seated Row
10 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Dumbbell Pullover
Dumbbell Pullover
Reps until failure
Rest
Rest
45 seconds

Set 6: 1 round
Transition
Transition
1 min 30 secs

Set 7: 4 rounds
Barbell Curls
Barbell Curls
8 reps
Crossbody Hammer Curl
Crossbody Hammer Curl
12 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Alternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl💪
8 reps
Inverted Biceps Curl
Inverted Biceps Curl
12 reps
Rest
Rest
1 minute

Set 9: 4 rounds
Cable Hammer Curl - 1 1/2 Reps
Cable Hammer Curl - 1 1/2 Reps
8 reps
Rest
Rest
1 minute

Set 10: 1 round
Bicep Finisher
Effort: Maximum
Bicep Finisher
5 minutes
Transition
Transition
1 minute

Set 11: 3 rounds
Seated Face Pulls
12 reps
Rest
Rest
45 seconds


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