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Push – Chest Trapezius Shoulders Triceps
Workout
Exercise 1
Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 2
Pec Deck Fly
Equipment:
Full Gym, Machine
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Exercise 3
Dumbbell Pullover
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 4
Low Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 5
High Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 6
Cable Upper Chest Crossovers
Equipment:
Cable, Full Gym
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Exercise 7
Incline Barbell Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 8
Dumbbell Fly
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 9
Dumbbell Bench Press
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 10
Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 11
One-Arm Cable Chest Press
Equipment:
Cable, Full Gym
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Exercise 12
Single-Arm Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 13
Incline Dumbbell Fly
Equipment:
Dumbbells, Full Gym
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Exercise 14
Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 15
Reverse Grip Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 16
Dumbbell Upward Fly
Equipment:
Dumbbells, Full Gym
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Exercise 17
Close-grip Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 18
Smith Machine Bench Press
Equipment:
Full Gym, Machine
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Exercise 19
Close-Grip Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 20
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 21
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 22
Smith Machine Shoulder Press
Equipment:
Full Gym, Machine
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Exercise 23
Cable Lateral Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 24
45 Degree Incline Row
Equipment:
Dumbbells, Full Gym
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Exercise 25
Dumbbell Chest Supported Lateral Raises
Equipment:
Dumbbells, Full Gym
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Exercise 26
Dumbbell 6 Way Raise
Equipment:
Dumbbells
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Exercise 27
Dumbbell 4 Way Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 28
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 29
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 30
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 31
Leaning Single Arm Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 32
Leaning Single Arm Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 33
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 34
Bent Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 35
Leaning Cable Lateral Raise
Equipment:
Cable, Full Gym
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Exercise 36
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 37
Lateral Raise Machine
Equipment:
Full Gym, Machine
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Exercise 38
Bent-Over Barbell Reverse Raise
Equipment:
Barbell, Full Gym
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Exercise 39
Incline Dumbbell Reverse Fly
Equipment:
Dumbbells, Full Gym
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Exercise 40
Dumbbell Seated Bent Over Rear Delt Row
Equipment:
Dumbbells, Full Gym
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Exercise 41
Kettlebell Swings
Equipment:
Full Gym, Kettlebell
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Exercise 42
Dumbbell Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 43
Dumbbell Incline Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 44
One Arm Triceps Pushdown
Equipment:
Cable, Full Gym
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Exercise 45
Dumbbell Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 46
Lever Triceps Dip
Equipment:
Full Gym, Machine
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Exercise 47
Cable Rear Drive
Equipment:
Cable, Full Gym
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Exercise 48
Seated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 49
Bench Dips on Floor
Equipment:
Bench, Full Gym
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Exercise 50
High Pulley Overhead Tricep Extension
Equipment:
Cable, Full Gym
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Exercise 51
Rope Pushdown
Equipment:
Cable, Full Gym
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Exercise 52
Bent Over Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 53
Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 54
Side One Arm Reverse Pushdown
Equipment:
Cable, Full Gym
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Grip Strength Calculator
Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
Cardio
Full Body
Single Workouts
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My Profile
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