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Workout
Exercise 1
Double Arm Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 2
Double Arm Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 3
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 4
Double Arm Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 5
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 6
Concentration Curl
Equipment:
Dumbbells, Full Gym
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Exercise 7
Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 8
Zottman Curl
Equipment:
Dumbbells, Full Gym
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Exercise 9
Dumbbell Reverse Curl
Equipment:
Dumbbells, Full Gym
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Exercise 10
Dumbbell High Curl
Equipment:
Dumbbells, Full Gym
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Exercise 11
Dumbbell High Curl
Equipment:
Dumbbells, Full Gym
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Exercise 12
Arm Blaster Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 13
Dumbbell Curl On Arm Blaster
Equipment:
Dumbbells, Full Gym
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Exercise 14
One Arm Biceps Curl
Equipment:
Dumbbells, Full Gym
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Exercise 15
Standing Reverse Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 16
Seated Alternating Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 17
Triceps Dips on Floor
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 18
Shoulder Stretch Behind The Back
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 19
Body Ups
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 20
Chair Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 21
Reverse Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 22
Cross Arm Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 23
Cross Arm Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 24
Kneeling Diamond Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 25
Single-Arm Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 26
Towel Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 27
Standing Triceps Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 28
Forearm Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 29
Bent Over Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 30
Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 31
Diamond Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 32
Reverse Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Full Planche Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 34
Archer Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 35
Single Arm Raise Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 36
Single Arm Raise Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 37
Close-grip Dumbbell Push-Up
Equipment:
Dumbbells, Full Gym
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Exercise 38
Close-grip Dumbbell Push-Up
Equipment:
Dumbbells, Full Gym
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Exercise 39
Dumbbell Seated Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 40
Dumbbell Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 41
Dynamic Wrist Stretches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 42
Hand Gripper
Equipment:
Full Gym, Machine
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Exercise 43
Hand Gripper
Equipment:
Full Gym, Machine
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Exercise 44
Dumbbell Reverse Curl
Equipment:
Dumbbells, Full Gym
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Exercise 45
Water Bottle Hammer Curl
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 46
Arm Circles
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 47
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 48
Dumbbell 6 Way Raise
Equipment:
Dumbbells
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Exercise 49
Dumbbell 4 Way Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 50
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 51
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 52
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 53
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 54
Seated Rear Lateral Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 55
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 56
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 57
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 58
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 59
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 60
Bodyweight Military Press
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 61
Scott Press
Equipment:
Dumbbells, Full Gym
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Exercise 62
Dumbbell W Press
Equipment:
Dumbbells, Full Gym
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Exercise 63
Dumbbell One Arm Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 64
Dumbbell One Arm Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 65
Dumbbell Scaption
Equipment:
Dumbbells, Full Gym
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Exercise 66
Dumbbell Cuban Press
Equipment:
Dumbbells, Full Gym
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Exercise 67
Dumbbell Cuban External Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 68
Standing Alternating Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 69
Across Chest Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 70
Standing Reach Up Back rotation Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 71
Shoulder Stretch Behind The Back
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 72
Dumbbell Side Lying Rear Delt Raise
Equipment:
Dumbbells, Full Gym
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Exercise 73
Dumbbell Lateral to Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 74
Dumbbell Standing Palms In Press
Equipment:
Dumbbells
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Exercise 75
Scapular Protraction and Retraction
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 76
Pike Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 77
Towel Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 78
One Arm Dumbbell Snatch
Equipment:
Dumbbells, Full Gym
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Exercise 79
Single Arm Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 80
Dumbbell Z Press
Equipment:
Dumbbells, Full Gym
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Exercise 81
Alternate Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 82
Back Slaps Wrap Around Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 83
Shoulder External Rotation
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 84
Shoulder Internal Rotation
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 85
Standing Reverse Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 86
Resistance Band Pull Apart
Equipment:
Full Gym, Resistance Band
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Exercise 87
Dumbbell Windmill
Equipment:
Dumbbells, Full Gym
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Exercise 88
Dumbbell Iron Cross
Equipment:
Dumbbells, Full Gym
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Exercise 89
Dumbbell Single Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Day 4
Back/ Wing
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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
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Triceps
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Abs / Core
Leg
Calf
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