Peito + Costas

Exercise 1

Battle Rope

Equipment: Full Gym

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~~STRETCH~~ Reps

Exercise 2

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Happy Baby Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 18

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Back Slaps Wrap Around Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Standing side bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Battle Rope

Equipment: Full Gym

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~~OMBRO~~ Reps

Exercise 32

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 33

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 34

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 35

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 36

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 37

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 38

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 39

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 40

Battle Rope

Equipment: Full Gym

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~~PEITO~~ Reps

Exercise 41

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 42

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 43

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 44

Decline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 45

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 46

Battle Rope

Equipment: Full Gym

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~~COSTAS~~ Reps

Exercise 47

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 48

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 49

Assisted Pull-up

Equipment: Full Gym, Machine

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Exercise 50

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 51

Lever High Row

Equipment: Full Gym, Machine

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Exercise 52

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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Exercise 53

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 54

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 55

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 56

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 57

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 58

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 59

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 60

Battle Rope

Equipment: Full Gym

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~~CARDIO~~ Reps

Exercise 61

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 62

Elliptical Machine

Equipment: Full Gym, Machine

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