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شونه / جلو بازو / شکم . پهلو
Workout
Exercise 1
Arm Circles
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 2
Barbell Military Press (Overhead press)
Equipment:
Barbell, Full Gym
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Exercise 3
Leaning Single Arm Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 4
Weight Plate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 5
Barbell Rear Delt Raise
Equipment:
Barbell, Full Gym
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Exercise 6
Bench Pike Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 7
Pike Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 8
Scapula Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 9
Seated Ballerina Exercise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 10
Lateral Raise with Towel on Wall
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 11
Standing Barbell Concentration Curl
Equipment:
Barbell, Full Gym
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Exercise 12
Barbell Curl
Equipment:
Barbell, Full Gym
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Exercise 13
Seated Close-Grip Concentration Curl
Equipment:
Barbell, Full Gym
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Exercise 14
Biceps Leg Concentration Curl
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 15
Brachialis Pull-up
Equipment:
Full Gym
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Exercise 16
Close Grip Z-Bar Curl
Equipment:
Barbell, Full Gym
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Exercise 17
Seated Bench Leg Pull-in
Equipment:
Bench, Full Gym, NO EQUIPMENT
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Exercise 18
Alternate Leg Raises
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 19
Crunches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 20
Bicycle Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 21
Lying Scissor Kick
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 22
Leg Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 23
Oblique Floor Crunches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 24
Heel Touch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 25
Tuck Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 26
Crab Twist Toe Touch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 27
Quarter Sit-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 28
Lying Knee Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 29
Floor Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 30
Reverse Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 31
Hanging Knee Raises
Equipment:
Full Gym
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Exercise 32
Hanging Side Knee Raises
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Frog Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 34
Seated Flutter Kick
Equipment:
Bench, Full Gym
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Exercise 35
Bow Pose
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 36
Side Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 37
Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 38
Glute Bridge
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 39
Hollow Hold
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 40
Flutter Kick
Equipment:
Full Gym, NO EQUIPMENT
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Calculators
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Daily Calorie Calculator
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Neck
Trapezius
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Chest
Back / Wing
Erector Spinae
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Abs / Core
Leg
Calf
Hips
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