Ngực, Tay Sau, Vai

Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 2

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 3

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 4

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 5

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 6

Face Pull

Equipment: Cable, Full Gym

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Exercise 7

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 8

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 9

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

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Exercise 10

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Battle Rope

Equipment: Full Gym

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Exercise 12

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 14

Push-down

Equipment: Cable, Full Gym

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Exercise 15

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 16

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 17

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 19

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 20

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 21

V-bar Pushdown

Equipment: Cable, Full Gym

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Exercise 22

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

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Dumbbell Lateral Raise

Lever Shoulder Press

Alternating Dumbbell Front Raise

Alternating Dumbbell Front Raise

Rear Delt Fly Machine

Face Pull

Weight Plate Front Raise

Kettlebell Swings

Lever Shoulder Press (Hammer Grip)

Scapula Dips

Battle Rope

Dumbbell Kickback

Dumbbell Kickback

Push-down

Cable Rope Overhead Triceps Extension

Cable Rope Overhead Triceps Extension

Chair Dips

Seated Dumbbell Triceps Extension

Bench Dips on Floor

Rope Pushdown

V-bar Pushdown

Banded Overhead Triceps Extension

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The 300 Workout

5 Min Total Abs Workout

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