Shoulders & Back Day

Exercise 1

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 2

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 3

Lateral Raise Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 4

Standing Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 5

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 6

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 min Rest

Exercise 7

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 min Rest

Exercise 8

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 min Rest

Exercise 9

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 min Rest

Exercise 10

Lever Front Pulldown

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 11

Seated Row Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 12

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 13

Assisted Pull-up

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 14

Reverse Grip Machine Row

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 15

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Lever Shoulder Press

Rear Delt Fly Machine

Lateral Raise Machine

Standing Smith Machine Shoulder Press

Smith Machine Shoulder Press

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Alternating Dumbbell Front Raise

Seated Dumbbell Lateral Raise

Lever Front Pulldown

Seated Row Machine

Smith Machine Bent Over Row

Assisted Pull-up

Reverse Grip Machine Row

Lever Cable Rear Pulldown

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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