Espalda/hombros/biceps

Exercise 1

Barbell Upright Row

Equipment: Barbell, Full Gym

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Exercise 2

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 3

Smith Machine Shrug

Equipment: Full Gym, Machine

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Exercise 4

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 5

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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Exercise 6

Dumbbell Incline T-Raise

Equipment: Dumbbells, Full Gym

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Exercise 7

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 8

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 9

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 10

Face Pull

Equipment: Cable, Full Gym

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Exercise 11

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 12

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 14

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 16

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 17

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 19

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 20

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 21

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 22

Lever Gripless Shrug

Equipment: Full Gym, Machine

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Exercise 23

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 24

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 25

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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Exercise 26

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 27

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 28

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Leaning Single Arm Dumbbell Lateral Raise

Exercise 29

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 30

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 31

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 32

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 33

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 34

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 35

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 36

Face Pull

Equipment: Cable, Full Gym

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Exercise 37

Lateral Raise Machine

Equipment: Full Gym, Machine

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Exercise 38

Weighted Round Arm

Equipment: Dumbbells, Full Gym

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Exercise 39

Two Arm Cable Lateral Raise

Equipment: Cable, Full Gym

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Exercise 40

Double Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 41

Incline Dumbbell Side Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 42

Lying Cable Reverse Fly

Equipment: Cable, Full Gym

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Exercise 43

Seated Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 44

Resistance Band Seated Shoulder Press

Equipment: Full Gym, Resistance Band

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Exercise 45

Barbell Front Raise Twist

Equipment: Barbell, Full Gym

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Exercise 46

Backhand Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Cable Rear Pulldown

Equipment: Cable

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Exercise 48

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 49

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 50

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 51

Lever T-Bar Row

Equipment: Full Gym, Machine

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Exercise 52

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 53

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 54

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 55

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 56

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 57

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 58

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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Exercise 59

Reverse Grip Machine Row

Equipment: Full Gym, Machine

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Exercise 60

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 61

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 62

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 63

One-Arm Barbell Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 64

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 65

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 66

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 67

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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Exercise 68

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 69

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 70

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 71

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 72

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 73

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 74

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 75

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 76

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 77

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 78

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 79

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 80

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 81

Z-Bar Curl

Equipment: Barbell, Full Gym

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