Schouder + Rug

Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 2

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 3

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 4

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 5

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 6

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 7

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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Exercise 8

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 9

Wide Grip Alternate Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Wide Grip Alternate Barbell Bent Over Row Plus

Exercise 10

Standing Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 11

Wide Grip Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Exercise 12

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 13

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 14

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 15

Face Pull

Equipment: Cable, Full Gym

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Exercise 16

Cable Rear Pulldown

Equipment: Cable

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Exercise 17

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 18

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 19

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 20

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 21

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 22

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 23

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 24

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 25

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 26

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 27

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 28

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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Exercise 29

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 30

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

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Exercise 31

Rowing Machine

Equipment: Full Gym, Machine

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Dumbbell Lateral Raise

Dumbbell Shoulder Press

Alternating Dumbbell Front Raise

Two Arm Dumbbell Front Raise

Dumbbell Front Raise

Seated Dumbbell Lateral Raise

Dumbbell Rear Delt Row

Dumbbell Row

Wide Grip Alternate Barbell Bent Over Row Plus

Standing Smith Machine Shoulder Press

Wide Grip Barbell Bent Over Row Plus

Weight Plate Front Raise

Cable Lateral Raise

Half Kneeling High Cable Row Rope

Face Pull

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Reverse Lat-Pulldown

Cable One Arm Lat Pulldown

Close Grip Cable Row

Rope Straight Arm Pulldown

V-bar Lat Pulldown

Close Grip Lat-Pulldown

Seated Cable Rope Row

Cable Twisting Standing High Row

Lever Front Pulldown

Plate Loaded Seated Row

Lever Shoulder Press

Lever Shoulder Press (Hammer Grip)

Rowing Machine

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The 300 Workout

5 Min Total Abs Workout

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