3.Gün Shoulder-Leg

Exercise 1

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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Exercise 2

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 3

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 4

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 5

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 6

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 7

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 8

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 9

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 10

Face Pull

Equipment: Cable, Full Gym

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Exercise 11

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 12

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 13

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 14

Double Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 15

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 16

Barbell Clean and Press

Equipment: Barbell, Full Gym

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Exercise 17

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 18

Dumbbell Lateral to Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 19

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Barbell Upright Row

Equipment: Barbell, Full Gym

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Exercise 21

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 22

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 23

Leg Press

Equipment: Full Gym, Machine

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Exercise 24

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 25

Leg Extension

Equipment: Full Gym, Machine

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Exercise 26

Kettlebell Pistol Squats

Equipment: Full Gym, Kettlebell

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Exercise 27

Barbell Front Squat

Equipment: Barbell, Full Gym

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Exercise 28

Hip Adduction Machine

Equipment: Full Gym, Machine

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Exercise 29

Dumbbell Single Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 30

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Dumbbell Push Press

Dumbbell Lateral Raise

Smith Machine Shoulder Press

Cable Lateral Raise

Dumbbell 6 Way Raise

Dumbbell 4 Way Lateral Raise

Two Arm Dumbbell Front Raise

Rear Delt Fly Machine

Cable Upright Row

Face Pull

Half Kneeling High Cable Row Rope

Ez Bar Upright Row

Weight Plate Front Raise

Double Cable Front Raise

Dumbbell One Arm Shoulder Press

Barbell Clean and Press

Cable External Shoulder Rotation

Dumbbell Lateral to Front Raise

Scapula Dips

Barbell Upright Row

Dumbbell Goblet Squat

Dumbbell Walking Lunge

Leg Press

Seated Leg Curl

Leg Extension

Kettlebell Pistol Squats

Barbell Front Squat

Hip Adduction Machine

Dumbbell Single Leg Deadlift

Dumbbell Iron Cross

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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