Home Workout

Exercise 1

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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shoulder Reps

Exercise 2

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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shoulder Reps

Exercise 3

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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shoulder Reps

Exercise 4

Seated Behind Neck Press

Equipment: Barbell, Full Gym

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shoulder Reps

Exercise 5

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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shoulder Reps

Exercise 6

Dumbbell Z Press

Equipment: Dumbbells, Full Gym

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z Sets

shoulder Reps

Exercise 7

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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shoulder Reps

Exercise 8

Barbell Upright Row

Equipment: Barbell, Full Gym

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shoulder Reps

Exercise 9

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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wrist Reps

Exercise 10

Dumbbell Row

Equipment: Dumbbells, Full Gym

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back Reps

Exercise 11

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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back Reps

Exercise 12

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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back Reps

Exercise 13

Band Seated Row

Equipment: Full Gym, Resistance Band

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back Reps

Exercise 14

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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back Reps

Exercise 15

Romanian Deadlift

Equipment: Barbell, Full Gym

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back Reps

Exercise 16

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

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back Reps

Exercise 17

Dumbbell Scott Curl

Equipment: Dumbbells, Full Gym

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biceps Reps

Exercise 18

Concentration Curl

Equipment: Dumbbells, Full Gym

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biceps Reps

Exercise 19

Barbell Curl

Equipment: Barbell, Full Gym

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biceps Reps

Exercise 20

Hammer Curl

Equipment: Dumbbells, Full Gym

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biceps Reps

Exercise 21

Waiter Curl

Equipment: Dumbbells, Full Gym

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biceps Reps

Exercise 22

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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biceps Reps

Exercise 23

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

triceps Reps

Exercise 24

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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triceps Reps

Exercise 25

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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triceps Reps

Exercise 26

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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triceps Reps

Exercise 27

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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triceps Reps

Exercise 28

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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chest Reps

Exercise 29

Bench Press

Equipment: Barbell, Bench, Full Gym

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chest Reps

Exercise 30

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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chest Reps

Exercise 31

Standing incline chest press With Resistance Band

Equipment: Full Gym, Resistance Band

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Standing incline chest press With Resistance Band

chest Reps

Exercise 32

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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chest Reps

Exercise 33

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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chest Reps

Exercise 34

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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chest Reps

Exercise 35

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

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Dumbbell Straight Arm Pullover (knees at 90 degrees)

chest Reps

Exercise 36

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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chest Reps

Exercise 37

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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chest Reps

Exercise 38

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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chest Reps

Exercise 39

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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forearm Reps

Exercise 40

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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forearm Reps

Exercise 41

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 42

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 43

Plank

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 44

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 45

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 46

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 47

Leg Pull-in Knee-ups

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 48

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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abs Reps

Exercise 49

Squat

Equipment: Barbell, Full Gym

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hip & leg Reps

Exercise 50

Deadlift

Equipment: Barbell, Full Gym

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hip & legs Reps

Exercise 51

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 59

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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shoulder Reps

Exercise 61

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Inchworm

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Front Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Snap Jumps

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Lat Pulldown

Equipment: Cable, Full Gym

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