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OMBROS/TRAPEZIO/PESC
Workout
Exercise 1
Arm Circles
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 2
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 3
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 4
Cable Lateral Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 5
Standing Close Grip Military Press
Equipment:
Barbell
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Exercise 6
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 7
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 8
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 9
Leaning Single Arm Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 10
Seated Behind Neck Press
Equipment:
Barbell, Full Gym
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Exercise 11
Seated Rear Lateral Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 12
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 13
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 14
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 15
Seated Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 16
Cable Rear Delt Fly
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 17
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 18
Bent Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 19
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 20
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 21
Bodyweight Military Press
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 22
Push Press
Equipment:
Barbell, Full Gym
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Exercise 23
Scott Press
Equipment:
Dumbbells, Full Gym
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Exercise 24
Band Pull-Apart
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 25
Bent Over Reverse Cable Fly
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 26
Bent-Over Barbell Reverse Raise
Equipment:
Barbell, Full Gym
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Exercise 27
Weighted Round Arm
Equipment:
Dumbbells, Full Gym
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Exercise 28
Weight Plate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 29
Dumbbell W Press
Equipment:
Dumbbells, Full Gym
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Exercise 30
Dumbbell One Arm Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 31
Dumbbell Scaption
Equipment:
Dumbbells, Full Gym
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Exercise 32
Dumbbell Cuban Press
Equipment:
Dumbbells, Full Gym
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Exercise 33
Dumbbell Cuban External Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 34
Standing Alternating Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 35
Dumbbell Lateral to Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 36
Handstand Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 37
Dumbbell Lying External Shoulder Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 38
Bench Supported Dumbbell External Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 39
Dumbbell Seated Bent Over Rear Delt Row
Equipment:
Dumbbells, Full Gym
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Exercise 40
Dumbbell Standing Palms In Press
Equipment:
Dumbbells
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Exercise 41
Lying Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 42
Kettlebell One-Arm Military Press
Equipment:
Full Gym, Kettlebell
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Exercise 43
Kettlebell Split Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 44
Kettlebell Swings
Equipment:
Full Gym, Kettlebell
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Exercise 45
Seated Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 46
Scapular Protraction and Retraction
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 47
One Arm Kettlebell Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 48
Resistance Band Seated Shoulder Press
Equipment:
Full Gym, Resistance Band
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Exercise 49
Tall Kneeling One Arm Kettlebell Press
Equipment:
Full Gym, Kettlebell
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Exercise 50
Kettlebell Clean and Jerk
Equipment:
Full Gym, Kettlebell
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Exercise 51
Barbell Front Raise Twist
Equipment:
Barbell, Full Gym
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Exercise 52
Kettlebell Thruster
Equipment:
Full Gym, Kettlebell
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School 1
BRAÇOS
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Trapezius
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Chest
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