Erster Tag

Exercise 1

Dumbbell 6 Way Raise

Equipment: Dumbbells

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4 Sets

10 Reps

5min Rest

Exercise 2

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 3

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 4

Face Pull

Equipment: Cable, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 5

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 6

Bent-Over Barbell Reverse Raise

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 7

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 8

Corner Wall Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

1 Reps

5 Rest

Exercise 9

Seated Cable Row

Equipment: Cable, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 10

Assisted Pull-up

Equipment: Full Gym, Machine

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4 Sets

10 Reps

5 Rest

Exercise 11

Close Grip Cable Row

Equipment: Cable, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 12

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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4 Sets

10 Reps

5 Rest

Exercise 13

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

10 Reps

5 Rest

Exercise 14

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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4 Sets

10 Reps

5 Rest

Exercise 15

Wide Grip Alternate Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Wide Grip Alternate Barbell Bent Over Row Plus

4 Sets

10 Reps

5 Rest

Exercise 16

Lever High Row

Equipment: Full Gym, Machine

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4 Sets

10 Reps

5 Rest

Dumbbell 6 Way Raise

Alternating Dumbbell Front Raise

Seated Dumbbell Lateral Raise

Face Pull

Dumbbell Raise

Bent-Over Barbell Reverse Raise

Cable Internal Shoulder Rotation

Corner Wall Stretch

Seated Cable Row

Assisted Pull-up

Close Grip Cable Row

Rope Straight Arm Pulldown

Inverted Row

Lever Reverse T-Bar Row

Wide Grip Alternate Barbell Bent Over Row Plus

Lever High Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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