Hadi

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 2

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

10 Reps

60 seconds Rest

Exercise 3

Smith Machine Squat

Equipment: Full Gym, Machine

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Exercise 4

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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Exercise 5

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 6

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 9

Frog Stand

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 11

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 13

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 14

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 15

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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Exercise 16

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 17

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 18

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 19

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 20

Manual Treadmill

Equipment: Full Gym, Machine

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Exercise 21

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 22

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 23

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 24

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 25

Lever Shrug

Equipment: Full Gym, Machine

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Exercise 26

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 27

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 28

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 29

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 30

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Leaning Single Arm Dumbbell Lateral Raise

Exercise 31

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 32

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 33

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 34

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

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Exercise 35

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Cable Rear Pulldown

Equipment: Cable

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Exercise 37

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 38

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 39

Lever T-Bar Row

Equipment: Full Gym, Machine

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Exercise 40

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 41

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 42

Muscle-Up

Equipment: Full Gym

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Exercise 43

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Leg Press

Equipment: Full Gym, Machine

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Exercise 45

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 47

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 48

Push-down

Equipment: Cable, Full Gym

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Exercise 49

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 50

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 51

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Decline Sit-up

Equipment: Bench, Full Gym

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Exercise 53

Leg Extension

Equipment: Full Gym, Machine

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Exercise 54

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 55

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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Exercise 56

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 57

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 58

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 59

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 60

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 61

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 62

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 63

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 64

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 65

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 66

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 67

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 68

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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Exercise 69

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 70

Lever Incline Chest Press

Equipment: Full Gym, Machine

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Exercise 71

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 72

Lever Deadlift

Equipment: Full Gym, Machine

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Exercise 73

Leg Press Calf Raise

Equipment: Full Gym, Machine

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Exercise 74

Hack Squat Calf Raise

Equipment: Full Gym, Machine

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Exercise 75

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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Exercise 76

Chest Dips

Equipment: Full Gym, Machine

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Exercise 77

Assisted Chest Dip

Equipment: Full Gym, Machine

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Exercise 78

Lying Cable Fly

Equipment: Cable, Full Gym

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Exercise 79

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 80

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 81

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 82

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 83

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 84

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 85

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 86

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 87

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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Exercise 88

Two Arm Cable Lateral Raise

Equipment: Cable, Full Gym

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Exercise 89

Double Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 90

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 91

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 92

Decline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 93

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 94

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 95

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

Exercise 96

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 97

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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Exercise 98

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 99

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 100

One-Arm Barbell Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 101

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 102

One Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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One Arm Pronated Dumbbell Triceps Extension

Exercise 103

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 104

Seated EZ-Bar Overhead Triceps Extension

Equipment: Barbell, Full Gym

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Seated EZ-Bar Overhead Triceps Extension

Exercise 105

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 106

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 107

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 108

Cross Arm Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 109

Full Crunch Machine

Equipment: Full Gym, Machine

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Exercise 110

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 111

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 112

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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Exercise 113

Ez-Bar Incline Front Raise

Equipment: Barbell

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Exercise 114

Barbell Front Raise Twist

Equipment: Barbell, Full Gym

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Exercise 115

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 116

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

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Decline Close-Grip Bench To Skull Crusher

Exercise 117

Isometric Pull-Up

Equipment: Full Gym

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Exercise 118

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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Exercise 119

Seated Flutter Kick

Equipment: Bench, Full Gym

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Exercise 120

Wide Grip Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Exercise 121

Asisted Triceps Dips

Equipment: Full Gym, Machine

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Exercise 122

Alternate Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 123

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 125

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 126

Incline Close-Grip Bench Press

Equipment: Barbell, Full Gym

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Exercise 127

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 128

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 129

V-bar Pushdown

Equipment: Cable, Full Gym

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Exercise 130

Half Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 131

Neutral Grip Pull-up

Equipment: Full Gym

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Exercise 132

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

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Dumbbell Straight Arm Pullover (knees at 90 degrees)

Exercise 133

Barbell Drag Curl

Equipment: Barbell, Full Gym

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Exercise 134

Finger Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 135

Weighted Vest Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 136

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 137

Pin Squat

Equipment: Barbell, Full Gym

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