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Some BB (back and biceps) exercises. - Single arm rows (35lbs, 45lbs, 50lbs) Biceps curls with dumbbells (15lbs, 20lbs, 25lbs) Bicep curls with barbell (30lbs, 40lbs, 50lbs) Standing up rows- one arm at a time, then both arms til failure Renegade rows using dumbbells Rear flys with dumbbells (15lbs, 20lbs, 25lbs) - 3 sets X 20,15,15 reps (single arm exercises-reps are each side) - Always warm and stretch, before and after workout. Have fun and enjoy yourself. Breath and always have water and towel with you.