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Workout
Exercise 1
Superman
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 2
Prone Cervical Extension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 3
Lying Weighted Neck Flexion
Equipment:
Dumbbells, Full Gym
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Exercise 4
Lying Weighted Neck Extension
Equipment:
Dumbbells, Full Gym
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Exercise 5
Weighted Lateral Neck Flexion
Equipment:
Full Gym
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Exercise 6
Weighted Lying Neck Extension (Neck Harness)
Equipment:
Full Gym
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Exercise 7
Weighted Lying Neck Flexion (Neck Harness)
Equipment:
Full Gym
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Exercise 8
Barbell Upright Row
Equipment:
Barbell, Full Gym
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Exercise 9
Swimming
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 10
Seated Scapular Retraction Exercise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 11
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 12
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 13
Overhead Shrug
Equipment:
Barbell, Full Gym
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Exercise 14
Gittleson Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 15
Dumbbell Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 16
Standing Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 17
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 18
Standing Close Grip Military Press
Equipment:
Barbell
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Exercise 19
Barbell Military Press (Overhead press)
Equipment:
Barbell, Full Gym
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Exercise 20
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 21
Bent-Over Barbell Reverse Raise
Equipment:
Barbell, Full Gym
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Exercise 22
Dumbbell Lying External Shoulder Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 23
Backhand Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 24
Barbell Upright Row
Equipment:
Barbell, Full Gym
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Exercise 25
Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 26
Dumbbell Pullover
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 27
Dumbbell Fly
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 28
Wide Grip Bench Press
Equipment:
Barbell, Full Gym
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Exercise 29
Close Grip Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 30
Barbell Bent Over Row
Equipment:
Barbell, Full Gym
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Exercise 31
Reverse Grip Barbell Row
Equipment:
Barbell, Full Gym
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Exercise 32
Deadlift
Equipment:
Barbell, Full Gym
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Exercise 33
Romanian Deadlift
Equipment:
Barbell, Full Gym
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Exercise 34
Swimming
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 35
Seated Toe Touches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 36
Barbell Pendlay Row
Equipment:
Barbell, Full Gym
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Exercise 37
Dumbbell Good Morning
Equipment:
Dumbbells, Full Gym
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Exercise 38
Floor Hyperextension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 39
Frog Reverse Hyperextension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 40
Barbell Curl
Equipment:
Barbell, Full Gym
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Exercise 41
Zottman Curl
Equipment:
Dumbbells, Full Gym
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Exercise 42
Barbell JM Press
Equipment:
Barbell, Full Gym
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Exercise 43
Wall Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 44
Dumbbell Skull Crusher
Equipment:
Dumbbells, Full Gym
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Exercise 45
Dumbbell Tate Press
Equipment:
Dumbbells, Full Gym
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Exercise 46
Wrist Roller
Equipment:
Full Gym
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Exercise 47
Dumbbell Seated Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 48
Dumbbell Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 49
Barbell Reverse Curl
Equipment:
Barbell, Full Gym
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Exercise 50
Cross Body Mountain Climber
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 51
Crunches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 52
Heel Touch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 53
Tuck Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 54
Dumbbell Side Bend
Equipment:
Dumbbells, Full Gym, NO EQUIPMENT
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Exercise 55
Plank With Arm And Leg Lift
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 56
Seated Barbell Twist
Equipment:
Barbell, Full Gym
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Exercise 57
Bent Over Twist
Equipment:
Dumbbells, Full Gym
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Exercise 58
Burpees
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 59
Frog Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 60
4 Point Tummy Vacuum Exercise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 61
Abdominal Bracing
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 62
High Knee Skips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 63
Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 64
Hollow Hold
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 65
Hollow Hold
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 66
Side Plank Knee to Elbow
Equipment:
Full Gym, NO EQUIPMENT
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Calculators
Body Mass Index (BMI)
Body Fat Index
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Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
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Triceps
Forearm
Abs / Core
Leg
Calf
Hips
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