NEW 2025

Exercise 1

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 2

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 3

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 4

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 5

Deadlift

Equipment: Barbell, Full Gym

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Exercise 6

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 8

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 9

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 10

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 12

Weighted Lying Neck Flexion (Neck Harness)

Equipment: Full Gym

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Weighted Lying Neck Flexion (Neck Harness)

Exercise 13

Standing Stomach Vacuum

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Weighted Lateral Neck Flexion

Equipment: Full Gym

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5 Sets

5 Reps

5 Rest

Barbell Bent Over Row

Dumbbell Row

Dumbbell Fly

Dumbbell Fly

Deadlift

Push-Up

Barbell Military Press (Overhead press)

Barbell Curl

Hammer Curl

Dumbbell Wrist Curl

Dumbbell Shrug

Weighted Lying Neck Flexion (Neck Harness)

Standing Stomach Vacuum

Weighted Lateral Neck Flexion

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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