ADVANCED
Seated Row
Horizontal Row
High Pulley
Preacher Curl
Triceps Kick Back
One Arm Triceps Extension
*Heavy Weight to Low Weight*
*8 Rep, 10 Rep, 12 rep*
BEGINNER
Low Row
Close Grip Pulldown
Hammer Curls
Barbell Bicep Curls
Triceps Extension
Triceps Pushdown
*Heavy Weight to low weight*
*12 rep , 15 rep, 18 rep*
By MaiXF
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