Workout Plans
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Day 3 : Back, Biceps & Abs

Exercises 11
Equipment Yes
Follow this routine for weeks 1-4.

Exercise 1

Barbell Deadlift You'll need: Barbell How to
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4 sets
5 reps
2-3 min rest

Exercise 2

Single-Arm Dumbbell Deadlift
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 3

Barbell Bent-Over Row You'll need: Barbell How to
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4 sets
5 reps
2-3 min rest

Exercise 4

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 5

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
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4 sets
5 reps
2-3 min rest

Exercise 6

Single-Arm Lat Pulldown
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 7

Barbell Biceps Curl You'll need: Barbell How to
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4 sets
5 reps
2-3 min rest

Exercise 8

Single-Arm Dumbbell Biceps Curl
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 9

Barbell Preacher Curl
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4 sets
5 reps
2-3 min rest

Exercise 10

Single-Arm Cable Preacher Curl
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2 sets
5* reps
2-3 min rest
*Per arm.

Exercise 11

Weighted Crunch You'll need: Bench, Dumbbells How to
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4 sets
15 reps
2-3 min rest
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