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الاكتاف+تربيز+سواعد
Workout
Exercise 1
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 2
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 3
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 4
Smith Machine Behind Neck Press
Equipment:
Full Gym, Machine
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Exercise 5
Smith Machine Shoulder Press
Equipment:
Full Gym, Machine
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Exercise 6
Cable Lateral Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 7
45 Degree Incline Row
Equipment:
Dumbbells, Full Gym
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Exercise 8
Lever Shoulder Press
Equipment:
Full Gym, Machine
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Exercise 9
Standing Close Grip Military Press
Equipment:
Barbell
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Exercise 10
Barbell Military Press (Overhead press)
Equipment:
Barbell, Full Gym
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Exercise 11
Dumbbell Chest Supported Lateral Raises
Equipment:
Dumbbells, Full Gym
View Details
Exercise 12
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 13
Two Arm Cable Front Raise
Equipment:
Cable, Full Gym
View Details
Exercise 14
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 15
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 16
Cable Front Raise
Equipment:
Cable, Full Gym, Resistance Band
View Details
Exercise 17
Rear Delt Fly Machine
Equipment:
Full Gym, Machine
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Exercise 18
Seated Rear Lateral Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 19
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 20
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 21
Seated Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 22
Cable Rear Delt Fly
Equipment:
Cable, Full Gym, Resistance Band
View Details
Exercise 23
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 24
Cable Upright Row
Equipment:
Cable, Full Gym
View Details
Exercise 25
Face Pull
Equipment:
Cable, Full Gym
View Details
Exercise 26
Leaning Cable Lateral Raise
Equipment:
Cable, Full Gym
View Details
Exercise 27
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 28
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
View Details
Exercise 29
Ez Bar Upright Row
Equipment:
Barbell, Full Gym
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Exercise 30
Bent Over Reverse Cable Fly
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 31
Weight Plate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 32
Double Cable Front Raise
Equipment:
Cable, Full Gym
View Details
Exercise 33
Standing Smith Machine Shoulder Press
Equipment:
Full Gym, Machine
View Details
Exercise 34
Dumbbell One Arm Shoulder Press
Equipment:
Dumbbells, Full Gym
View Details
Exercise 35
Incline Dumbbell Side Lateral Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 36
One-Arm Bent Over Cable Lateral Raise
Equipment:
Cable, Full Gym
View Details
Exercise 37
Incline Dumbbell Reverse Fly
Equipment:
Dumbbells, Full Gym
View Details
Exercise 38
Dumbbell Seated Bent Over Rear Delt Row
Equipment:
Dumbbells, Full Gym
View Details
Exercise 39
Dumbbell Rear Delt Row
Equipment:
Dumbbells, Full Gym
View Details
Exercise 40
Lever Shoulder Press (Hammer Grip)
Equipment:
Full Gym, Machine
View Details
Exercise 41
Alternate Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
View Details
Exercise 42
Barbell Front Raise
Equipment:
Barbell, Full Gym
View Details
Exercise 43
Incline Landmine Press
Equipment:
Full Gym, Landmine
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Exercise 44
Dumbbell Seated Alternate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 45
Barbell Reverse Wrist Curl
Equipment:
Barbell, Full Gym
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Exercise 46
Barbell Reverse Wrist Curl
Equipment:
Barbell, Full Gym
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Exercise 47
Dumbbell Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 48
Dumbbell Seated Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 49
Wrist Curl
Equipment:
Barbell, Dumbbells, Full Gym
View Details
Exercise 50
Barbell Finger Curl
Equipment:
Barbell, Full Gym
View Details
Exercise 51
Barbell Reverse Wrist Curl Over a Bench
Equipment:
Barbell, Full Gym
View Details
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
Cardio
Full Body
Single Workouts
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