پشت / فیله / کول / گردن

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Muscle-Up

Equipment: Full Gym

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Exercise 4

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 5

Table Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Back and Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Brachialis Pull-up

Equipment: Full Gym

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Exercise 8

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Chin-Up

Equipment: Full Gym

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Exercise 10

Scapula Pull-up

Equipment: Full Gym

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Exercise 11

Archer Pull-up

Equipment: Full Gym

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Exercise 12

Jumping Pull-up

Equipment: Full Gym

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Exercise 13

Commando Pull-up

Equipment: Full Gym

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Exercise 14

Behind The Neck Pull-up

Equipment: Full Gym

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Exercise 15

Dead Hang

Equipment: Full Gym

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Exercise 16

Isometric Pull-Up

Equipment: Full Gym

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Exercise 17

Wide Grip Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Exercise 18

Bodyweight Row in Doorway

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Chin Up Around the Bar

Equipment: Full Gym

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Exercise 20

Neutral Grip Pull-up

Equipment: Full Gym

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Exercise 21

Band Assisted Pull-up

Equipment: Full Gym, Resistance Band

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Exercise 22

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 24

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Dhanurasana | Rocking Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 31

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 32

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 33

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 34

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Scapula Pull-up

Equipment: Full Gym

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Exercise 37

Dip Shrugs (Serratus Shrugs)

Equipment: Full Gym, Machine

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Exercise 38

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Front and Back Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Chin Tuck

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Prone Cervical Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Kneeling Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

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Exercise 49

Lying Weighted Neck Extension

Equipment: Dumbbells, Full Gym

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Exercise 50

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 52

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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