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Shoulder/back-home
Workout
Exercise 1
Gittleson Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 2
Dumbbell Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 3
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 4
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 5
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 6
Bodyweight Military Press
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 7
Band Pull-Apart
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 8
Swimming
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 9
Scapular Protraction and Retraction
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 10
Scapula Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 11
Push-Up Plus
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 12
Arm Circles
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 13
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 14
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 15
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 16
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 17
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 18
Seated Rear Lateral Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 19
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 20
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 21
Seated Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 22
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 23
Bent Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 24
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 25
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 26
Bodyweight Military Press
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 27
Dumbbell Lying One-Arm Rear Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 28
Scott Press
Equipment:
Dumbbells, Full Gym
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Exercise 29
Band Pull-Apart
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 30
Weighted Round Arm
Equipment:
Dumbbells, Full Gym
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Exercise 31
Weight Plate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 32
Dumbbell W Press
Equipment:
Dumbbells, Full Gym
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Exercise 33
Dumbbell One Arm Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 34
Dumbbell Scaption
Equipment:
Dumbbells, Full Gym
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Exercise 35
Dumbbell Cuban Press
Equipment:
Dumbbells, Full Gym
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Exercise 36
Dumbbell Cuban External Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 37
Standing Alternating Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 38
Across Chest Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 39
Standing Reach Up Back rotation Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 40
Dumbbell Side Lying Rear Delt Raise
Equipment:
Dumbbells, Full Gym
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Exercise 41
Dumbbell Lateral to Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 42
Dumbbell Lying External Shoulder Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 43
Dumbbell Seated Bent Over Rear Delt Row
Equipment:
Dumbbells, Full Gym
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Exercise 44
Dumbbell Standing Palms In Press
Equipment:
Dumbbells
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Exercise 45
Lying Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 46
Dumbbell Rear Delt Row
Equipment:
Dumbbells, Full Gym
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Exercise 47
Kettlebell One-Arm Military Press
Equipment:
Full Gym, Kettlebell
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Exercise 48
Kettlebell Split Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 49
Kettlebell Swings
Equipment:
Full Gym, Kettlebell
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Exercise 50
Kettlebell Arnold Press
Equipment:
Full Gym, Kettlebell
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Exercise 51
Seated Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 52
One Arm Kettlebell Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 53
Resistance Band Seated Shoulder Press
Equipment:
Full Gym, Resistance Band
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Exercise 54
Pike Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 55
Tall Kneeling One Arm Kettlebell Press
Equipment:
Full Gym, Kettlebell
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Exercise 56
Kettlebell Clean and Jerk
Equipment:
Full Gym, Kettlebell
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Exercise 57
Side Lying Rear Delt Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 58
Scapula Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 59
One Arm Dumbbell Snatch
Equipment:
Dumbbells, Full Gym
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Exercise 60
Sphinx Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 61
Dumbbell Romanian Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 62
Dumbbell Straight Leg Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 63
Seated Hamstring Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 64
Kettlebell Single Leg Deadlift
Equipment:
Full Gym, Kettlebell
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Exercise 65
Floor Hyperextension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 66
Flat Bench Hyperextension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 67
Swimming
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 68
Frog Reverse Hyperextension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 69
Kettlebell Deadlift
Equipment:
Full Gym, Kettlebell
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Exercise 70
Seated Toe Touches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 71
Cat Cow Pose
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 72
Superman
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 73
Arm Leg Raises
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 74
Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 75
Bent Over Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 76
Dumbbell Bent Over Reverse Grip Row
Equipment:
Dumbbells, Full Gym
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Exercise 77
Upper Back Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 78
Dumbbell Romanian Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 79
Dumbbell Romanian Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 80
Dumbbell Straight Leg Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 81
Across Chest Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 82
Standing Reach Up Back rotation Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 83
Standing Side Bend Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 84
Band Seated Row
Equipment:
Full Gym, Resistance Band
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
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Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
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Triceps
Forearm
Abs / Core
Leg
Calf
Hips
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