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

Equipment: Full Gym

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2 Sets

24 Reps

1 minute Rest

Exercise 3

Weighted Lying Neck Flexion

Equipment: Full Gym

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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

Weighted Lateral Neck Flexion

Weighted Lying Neck Extension

Weighted Lying Neck Flexion

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

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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