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پشت / فیله / کول / گردن
Workout
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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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Grip Strength 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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