Mondays

Exercise 1

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 2

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 3

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 4

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 5

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 7

Bent Over Reverse Cable Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 8

Bent Over Rear Delt Fly | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 9

Resistance Band Pull Apart

Equipment: Full Gym, Resistance Band

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Exercise 10

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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Exercise 11

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 12

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 14

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 15

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 16

Scott Press

Equipment: Dumbbells, Full Gym

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Exercise 17

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Side Lying Rear Delt Raise

Equipment: Dumbbells, Full Gym

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Exercise 19

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 20

Dumbbell Seated Cuban Press

Equipment: Dumbbells, Full Gym

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Exercise 21

Banded Shoulder External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 22

Banded Shoulder Flexion

Equipment: Full Gym, Resistance Band

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Exercise 23

Resistance Band Pull Apart

Equipment: Full Gym, Resistance Band

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Exercise 24

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Exercise 25

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Kettlebell Chest Press on the Floor

Equipment: Full Gym, Kettlebell

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Exercise 27

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 29

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 30

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 31

Band Seated Row

Equipment: Full Gym, Resistance Band

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Dumbbell Shrug

Bent Over Lateral Raise

Dumbbell Raise

Dumbbell Upright Row

Bodyweight Military Press

Band Pull-Apart

Bent Over Reverse Cable Fly

Bent Over Rear Delt Fly | Gymstick

Resistance Band Pull Apart

Dumbbell Push Press

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Bent Over Lateral Raise

Bent Arm Lateral Raise

Scott Press

Weight Plate Front Raise

Dumbbell Side Lying Rear Delt Raise

Kettlebell Swings

Dumbbell Seated Cuban Press

Banded Shoulder External Rotation

Banded Shoulder Flexion

Resistance Band Pull Apart

Dumbbell Iron Cross

Kneeling Push-up

Kettlebell Chest Press on the Floor

Reverse Dips

Bent Over Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Dumbbell Straight Leg Deadlift

Band Seated Row

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