Arms

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  L-sit pull-up

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  Mixed-grip pull-up

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  Gorilla chin crunch

• 

  Incline dumbbell hammer curl

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  Seated two-arm overhead dumbbell triceps extension

• 

  Seated alternating dumbbell curl

• 

  Machine-assisted chest dip

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  Standing two-arm dumbbell kickback

• 

  One-arm knee push-up

• 

  Chin-up

• 

  Chest dip

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  Barbell reverse wrist curl over bench