Shoulders + (heavy) Triceps

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

Exercise 2

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

8-10 Reps

Exercise 3

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 4

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 5

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 6

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

Exercise 7

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 8

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 9

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Cable Tricep Kickback

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

Exercise 18

Push-down

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

Exercise 19

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 20

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

Exercise 21

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

Exercise 22

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

Exercise 23

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

Exercise 24

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-12 Reps

Exercise 25

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 26

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

Exercise 27

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

Exercise 28

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 29

Dumbbell 6 Way Raise

Equipment: Dumbbells

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4 Sets

8-12 Reps

Exercise 30

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 31

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

Exercise 32

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 33

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

Exercise 34

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 35

Half Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 36

Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 37

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 38

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 39

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 40

Cable Upright Row

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

Exercise 41

Face Pull

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

Exercise 42

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

Exercise 43

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 44

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 45

Lateral Raise Machine

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

Exercise 46

Weighted Round Arm

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 47

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 48

Kettlebell One-Arm Military Press

Equipment: Full Gym, Kettlebell

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3 Sets

8-12 Reps

Exercise 49

Kettlebell Split Snatch

Equipment: Full Gym, Kettlebell

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4 Sets

8-12 Reps

Exercise 50

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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4 Sets

8-12 Reps

Exercise 51

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

Exercise 52

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

Exercise 53

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

Exercise 54

Alternate Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

Exercise 55

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

Exercise 56

Kettlebell Lateral Raise

Equipment: Full Gym, Kettlebell

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4 Sets

8-12 Reps

Exercise 57

Battle Rope

Equipment: Full Gym

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3 Sets

8-10 Reps

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