Programma 1

Exercise 1

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Weighted Side Bend On Stability Ball

Equipment: Exercise Ball, Full Gym

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Exercise 6

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Leg Pull-in Knee-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Side Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Leg Pull-in Knee-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Cable Rear Pulldown

Equipment: Cable

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Exercise 15

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 16

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 17

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 18

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 19

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Exercise 20

Shotgun Row

Equipment: Cable, Full Gym

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Exercise 21

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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Exercise 24

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 27

Hand Gripper

Equipment: Full Gym, Machine

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Exercise 28

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 29

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 30

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 31

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 32

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 33

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 34

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 35

Dumbbell Single Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 36

Dumbbell Windmill

Equipment: Dumbbells, Full Gym

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Exercise 37

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Dumbbell Seated Cuban Press

Equipment: Dumbbells, Full Gym

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Exercise 39

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 41

Bench Supported Dumbbell External Rotation

Equipment: Dumbbells, Full Gym

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Bench Supported Dumbbell External Rotation

Exercise 42

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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Exercise 43

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 44

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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Exercise 45

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 47

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 48

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 49

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 50

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 51

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

Exercise 53

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 54

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 55

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 56

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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Exercise 57

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 58

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 59

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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