Costas

Exercise 1

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 2

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 3

Cable Rear Pulldown

Equipment: Cable

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Exercise 4

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 5

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 6

Lever T-Bar Row

Equipment: Full Gym, Machine

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Exercise 7

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 8

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 9

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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Exercise 10

Barbell Pullover

Equipment: Barbell, Full Gym

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Exercise 11

Cable Pullover

Equipment: Cable, Full Gym

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Exercise 12

Assisted Pull-up

Equipment: Full Gym, Machine

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Exercise 13

Reverse Grip Machine Row

Equipment: Full Gym, Machine

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Exercise 14

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 15

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 16

Incline Cable Row

Equipment: Cable, Full Gym

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Exercise 17

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 18

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 19

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 20

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 21

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

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Exercise 23

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 24

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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Exercise 25

Full Range Of Motion Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 26

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

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Exercise 27

Foam Roller Rhomboids

Equipment: Foam Roller, Full Gym

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Exercise 28

Lever Pullover

Equipment: Full Gym, Machine

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Exercise 29

Cable One-Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 30

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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Exercise 31

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 32

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 33

Machine Fly

Equipment: Full Gym, Machine

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Exercise 34

Lever Incline Chest Press

Equipment: Full Gym, Machine

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Exercise 35

Assisted Chest Dip

Equipment: Full Gym, Machine

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Exercise 36

Lying Cable Fly

Equipment: Cable, Full Gym

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Exercise 37

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 38

Decline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 39

Lying Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 40

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 41

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

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Exercise 42

Lever Chest Press

Equipment: Full Gym, Machine

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Exercise 43

Smith Machine Decline Bench Press

Equipment: Full Gym, Machine

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Exercise 44

Foam Roller Front Shoulder and Chest

Equipment: Foam Roller, Full Gym

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Exercise 45

Lever Decline Chest Press

Equipment: Full Gym, Machine

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Exercise 46

Incline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 47

Seated Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 48

Band Alternate Incline Chest Press

Equipment: Full Gym, Resistance Band

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Exercise 49

Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 50

Seated Back Extension

Equipment: Full Gym, Machine

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Exercise 51

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Reverse Hyperextension Machine

Equipment: Full Gym, Machine

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Exercise 53

Smith Machine Good Morning

Equipment: Full Gym, Machine

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Exercise 54

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 55

Ab Coaster Machine

Equipment: Full Gym, Machine

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Exercise 56

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 57

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 58

Cable Side Bend

Equipment: Cable, Full Gym

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Exercise 59

Lever Lying Crunch

Equipment: Full Gym, Machine

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Exercise 60

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 61

Ab Roller Crunch

Equipment: Full Gym, Machine

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Exercise 62

Full Crunch Machine

Equipment: Full Gym, Machine

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Exercise 63

Seated Twist Machine

Equipment: Full Gym, Machine

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Exercise 64

Seated Crunch Machine

Equipment: Full Gym, Machine

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Exercise 65

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 66

Seated Cable Twist

Equipment: Cable, Full Gym

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Exercise 67

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Standing Barbell Rollout

Equipment: Barbell, Full Gym

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Exercise 69

Suspended Ab Fall-out

Equipment: Full Gym, TRX Suspension

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Exercise 70

Bodyweight Skull Crushers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Cable Seated Twist on Floor

Equipment: Cable, Full Gym

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Exercise 72

Half Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Kettlebell Figure 8

Equipment: Full Gym, Kettlebell

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Exercise 74

Seated Ab Crunch Machine

Equipment: Full Gym, Machine

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Exercise 75

Seated Twist With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 76

Twist down up With Resistance Band

Equipment: Full Gym, Resistance Band

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