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Workout

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

3 Sets

20 Reps

20 Rest

Weighted Back Extension

Equipment: Full Gym, Machine

Weighted Back Extension

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Straight Leg Deadlift

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

Flat Bench Hyperextension

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

High Cable Crossover

Equipment: Cable, Full Gym

High Cable Crossover

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

Cable Upper Chest Crossovers

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

Cable Crossover

Equipment: Cable, Full Gym

Cable Crossover

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

One-Arm Cable Chest Press

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

Single-Arm Cable Crossover

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Reverse Grip Incline Dumbbell Press

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

Decline Dumbbell Press

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Hammer Press

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

Narrow Grip Wall Push-Up

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-grip Incline Dumbbell Press

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

Kneeling Push-up

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

Reverse Grip Dumbbell Bench Press

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-Grip Dumbbell Press

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

Dumbbell Straight Arm Pullover (knees at 90 degrees)

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

One Arm Reverse Pushdown

Push-down

Equipment: Cable, Full Gym

Push-down

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

Cable Tricep Kickback

Equipment: Cable, Full Gym

Cable Tricep Kickback

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

Dumbbell Skull Crusher

Reverse Grip Pushdown

Equipment: Cable, Full Gym

Reverse Grip Pushdown

Bent Over Kickback

Equipment: Dumbbells, Full Gym

Bent Over Kickback

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

Kneeling Cable Triceps Extension

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

Incline Reverse Grip Dumbbell Row

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

Cable Bent Over Row

Equipment: Cable, Full Gym

Cable Bent Over Row

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