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Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1min Rest

Exercise 2

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30s Rest

Exercise 3

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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3 Sets

10 Reps

30s Rest

Exercise 4

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 5

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 6

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 7

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 8

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 9

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 10

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 11

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 12

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 13

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 14

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 15

Lateral Raise Machine

Equipment: Full Gym, Machine

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Exercise 16

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 17

Weighted Round Arm

Equipment: Dumbbells, Full Gym

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Exercise 18

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 19

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 20

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 21

Dumbbell Side Lying Rear Delt Raise

Equipment: Dumbbells, Full Gym

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Exercise 22

Medicine Ball Overhead Throw

Equipment: Exercise Ball, Full Gym

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Exercise 23

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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Exercise 24

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 25

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 26

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 27

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 28

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

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Exercise 29

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 30

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 31

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 32

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 33

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 34

Machine Fly

Equipment: Full Gym, Machine

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Exercise 35

Lever Incline Chest Press

Equipment: Full Gym, Machine

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Exercise 36

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 37

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 38

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 40

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 42

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 43

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 44

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 45

Push-down

Equipment: Cable, Full Gym

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Exercise 46

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 47

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 48

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 49

Lever Triceps Dip

Equipment: Full Gym, Machine

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Exercise 50

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Cable Rear Drive

Equipment: Cable, Full Gym

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Exercise 52

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 55

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 56

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 57

Triceps Extension Machine

Equipment: Full Gym, Machine

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Exercise 58

Triceps Dip Machine

Equipment: Full Gym, Machine

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Exercise 59

Ab Coaster Machine

Equipment: Full Gym, Machine

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