ARMS, CHEST AND SHOULDERS

Exercise 1

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 3

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 5

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

Cable Curl

Equipment: Cable, Full Gym

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Exercise 9

One Arm Cable Curl

Equipment: Cable, Full Gym

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Exercise 10

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 12

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 13

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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Exercise 15

Lever Biceps Curl

Equipment: Full Gym, Machine

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Exercise 16

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 17

Band Biceps Curl

Equipment: Full Gym, Resistance Band

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Exercise 18

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 19

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 20

V-bar Pushdown

Equipment: Cable, Full Gym

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Exercise 21

Push-down

Equipment: Cable, Full Gym

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Exercise 22

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 23

Cable Side Triceps Extension

Equipment: Cable, Full Gym

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Exercise 24

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 25

Lever Triceps Dip

Equipment: Full Gym, Machine

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Exercise 26

Lever Triceps Extension

Equipment: Full Gym, Machine

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Exercise 27

Triceps Extension Machine

Equipment: Full Gym, Machine

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Exercise 28

Triceps Dip Machine

Equipment: Full Gym, Machine

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Exercise 29

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Close Grip Knee Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 35

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 36

Bent-Over Barbell Reverse Raise

Equipment: Barbell, Full Gym

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Exercise 37

Ez-Bar Incline Front Raise

Equipment: Barbell

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Exercise 38

Barbell Front Raise Twist

Equipment: Barbell, Full Gym

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Exercise 39

Barbell Front Raise

Equipment: Barbell, Full Gym

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Exercise 40

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 41

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 42

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 43

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 44

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 45

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell Standing Palms In Press

Equipment: Dumbbells

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Exercise 47

Dumbbell W Press

Equipment: Dumbbells, Full Gym

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Exercise 48

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 49

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 50

Dumbbell Single Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 51

Alternate Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 52

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 53

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 54

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 55

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 56

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 57

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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Exercise 58

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 59

Weighted Round Arm

Equipment: Dumbbells, Full Gym

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Exercise 60

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 61

Dumbbell Seated Cuban Press

Equipment: Dumbbells, Full Gym

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Exercise 62

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 63

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

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Exercise 64

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 65

Lateral Raise Machine

Equipment: Full Gym, Machine

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Exercise 66

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 67

Resistance Band Seated Shoulder Press

Equipment: Full Gym, Resistance Band

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Exercise 68

Band Single Arm Shoulder Press

Equipment: Full Gym, Resistance Band

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Exercise 69

Resistance Band Bent Over Rear Delt Fly

Equipment: Full Gym, Resistance Band

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Exercise 70

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 71

Wide Grip Alternate Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Wide Grip Alternate Barbell Bent Over Row Plus

Exercise 72

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 73

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 74

Dip Shrugs (Serratus Shrugs)

Equipment: Full Gym, Machine

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Exercise 75

Cable Seated Neck Flexion with head harness

Equipment: Cable, Full Gym

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Cable Seated Neck Flexion with head harness

Exercise 76

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

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Exercise 77

Lying Weighted Neck Extension

Equipment: Dumbbells, Full Gym

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Exercise 78

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 79

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 80

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

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Exercise 81

Standing Medicine Ball Chest Pass

Equipment: Exercise Ball, Full Gym

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Exercise 82

Kneeling Landmine Press

Equipment: Full Gym, Landmine

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Exercise 83

Incline Landmine Press

Equipment: Full Gym, Landmine

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Exercise 84

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 85

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 86

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 87

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 88

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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Exercise 89

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 90

Machine Fly

Equipment: Full Gym, Machine

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Exercise 91

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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Exercise 92

Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 93

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 94

Lever Chest Press

Equipment: Full Gym, Machine

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Exercise 95

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

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Exercise 96

Trx Chest Press

Equipment: Full Gym, TRX Suspension

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Exercise 97

Trx Chest Fly

Equipment: Full Gym, TRX Suspension

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