P O B P

Exercise 1

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Back and Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Doorway Pec and Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 10

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 11

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

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Dumbbell Straight Arm Pullover (knees at 90 degrees)

Exercise 12

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 19

Standing Alternating Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Standing Alternating Dumbbell Shoulder Press

Exercise 20

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 23

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 24

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 25

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Standing Ankle Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Standing Toe Up Achilles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Standing Calf Raise With Dumbbell

Equipment: Dumbbells, Full Gym

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Arm Scissors

Back and Pec Stretch

Above Head Chest Stretch

Dynamic Chest Stretch

Seated Chest Stretch

Doorway Pec and Shoulder Stretch

Svend Press

Reverse Push-up

Dumbbell Bench Press

Dumbbell Fly

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Bodyweight Military Press

Across Chest Shoulder Stretch

Standing Reach Up Back rotation Stretch

Seated Scapular Retraction Exercise

Dumbbell Lateral Raise

Two Arm Dumbbell Front Raise

Arnold Press

Standing Alternating Dumbbell Shoulder Press

Standing Reverse Shoulder Stretch

Standing One Arm Chest Stretch

Waiter Curl

Dumbbell Curl

Hammer Curl

Toe Extensor Stretch

Standing Ankle Dorsiflexion

Standing Toe Up Achilles Stretch

Calves Stretch Static Position

Single Leg Calf Raise

Squat Hold Calf Raise

Standing Calf Raise With Dumbbell

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The 300 Workout

5 Min Total Abs Workout

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