Uploaded February 2025 | Updated September 2026, 1 week ago

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1.Dumbbell bent over rows 3sets*12-15reps

2.Machine latpull down
3sets*12-15reps

3.Seated machine cable rows
3sets*12-15reps

4.Dumbbell shrugs
3sets*15-20reps

5.Bicep curl
3sets*10-12reps

The process may be tough, but the results are priceless.

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