Chest, Back, Spine

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 2

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 3

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 4

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 5

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 6

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 10

Table Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

1m Rest

Exercise 11

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

1m Rest

Exercise 13

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Bench Press

Dumbbell Pullover

Incline Barbell Bench Press

Dumbbell Fly

Dumbbell Row

Upper Back Stretch

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Incline Reverse Grip Dumbbell Row

Table Inverted Row

Sphinx Stretch

Flat Bench Hyperextension

Superman

Dumbbell Lunge

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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