Neck, Trapezius, Chest, Back/Wing, Erector Spinae Day

Exercise 1

Weighted Lateral Neck Flexion

Equipment: Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 2

Weighted Lying Neck Extension (Neck Harness)

Equipment: Full Gym

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Weighted Lying Neck Extension (Neck Harness)

2 Sets

24 Reps

1 minute Rest

Exercise 3

Weighted Lying Neck Flexion (Neck Harness)

Equipment: Full Gym

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Weighted Lying Neck Flexion (Neck Harness)

2 Sets

24 Reps

1 minute Rest

Exercise 4

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 5

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 6

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 7

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 8

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 9

Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 10

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 11

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 12

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 13

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 14

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15 Reps

30 seconds Rest

Exercise 15

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15 Reps

30 seconds Rest

Exercise 16

One Arm Landmine Row

Equipment: Barbell, Full Gym, Landmine

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3 Sets

15 Reps

30 seconds Rest

Exercise 17

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

15 Reps

30 seconds Rest

Exercise 18

Seated Cable Rope Row

Equipment: Cable, Full Gym

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3 Sets

15 Reps

30 seconds Rest

Exercise 19

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

15 Reps

30 seconds Rest

Weighted Lateral Neck Flexion

Weighted Lying Neck Extension (Neck Harness)

Weighted Lying Neck Flexion (Neck Harness)

Dumbbell Shrug

Incline Dumbbell Y-Raise

Dumbbell Bench Press

Incline Dumbbell Press

Decline Dumbbell Press

Dumbbell Row

Bent Over Dumbbell Row

Cable Straight Arm Pulldown

Dumbbell Romanian Deadlift

Dumbbell Straight Leg Deadlift

Lat Pulldown

V-bar Lat Pulldown

One Arm Landmine Row

Dumbbell Row

Seated Cable Rope Row

Close Grip Cable Row

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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