مهدیه

Workout

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

Arm Scissors

3 Sets

10 Reps

3 Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

15 Reps

2 Rest

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

High Cable Crossover

Equipment: Cable, Full Gym

High Cable Crossover

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Machine Fly

Equipment: Full Gym, Machine

Machine Fly

Inner Chest Press Machine

Equipment: Full Gym, Machine

Inner Chest Press Machine

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

Shoulder Stretch Behind Back

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

Narrow Grip Wall Push-Up

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

Kneeling Push-up

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

Back Pec Stretch

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Above Head Chest Stretch

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

Side Neck Stretch

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

Side Push Neck Stretch

Prone Cervical Extension

Equipment: Full Gym, NO EQUIPMENT

Prone Cervical Extension

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

Floor Hyperextension

Fish Pose

Equipment: Full Gym, NO EQUIPMENT

Fish Pose

Superman

Equipment: Full Gym, NO EQUIPMENT

Superman

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

Side Arm Raises

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

Arm Scissors

Face Pull

Equipment: Cable, Full Gym

Face Pull

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

Bicycle Crunch

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

Reverse Crunch

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Windmill

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

Front to Side Plank

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

Crab Twist Toe Touch

Backward Medicine Ball Throw

Equipment: Exercise Ball, Full Gym

Backward Medicine Ball Throw

Warrior 1 Pose

Equipment: Full Gym, NO EQUIPMENT

Warrior 1 Pose

Warrior 3 Pose

Equipment: Full Gym, NO EQUIPMENT

Warrior 3 Pose

Reverse Warrior Pose (Viparita Virabhadrasana)

Equipment: Full Gym, NO EQUIPMENT

Reverse Warrior Pose (Viparita Virabhadrasana)

Ustrasana

Equipment: Full Gym, NO EQUIPMENT

Ustrasana

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

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