Standart

Exercise 1

Squat

Equipment: Barbell, Full Gym

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Exercise 2

Deadlift

Equipment: Barbell, Full Gym

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Exercise 3

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 4

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 5

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 6

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 7

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 8

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 9

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 10

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 11

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 12

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 13

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Ring Inverted Row

Equipment: Full Gym, TRX Suspension

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Exercise 15

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 16

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 17

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 19

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 20

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 22

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 23

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 24

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 25

Standing Close Grip Military Press

Equipment: Barbell

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Exercise 26

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 27

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 28

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 29

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 30

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 31

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 32

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 33

Seated Dumbbell 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

Deadlift

Equipment: Barbell, Full Gym

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Exercise 36

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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Exercise 37

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 38

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 39

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 41

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 45

Barbell Step-Up

Equipment: Barbell, Full Gym

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Exercise 46

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 49

Step Up Single Leg Balance with Bicep Curl

Equipment: Dumbbells, Full Gym

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Step Up Single Leg Balance with Bicep Curl

Exercise 50

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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Exercise 51

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

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Exercise 52

Towel Leg Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 54

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Glute Bridge One Leg on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 56

Unilateral Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Decline Bench Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 58

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 59

Barbell Glute Bridge

Equipment: Barbell, Full Gym

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Exercise 60

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 62

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 63

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 64

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 65

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 66

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 67

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 68

Push-down

Equipment: Cable, Full Gym

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Exercise 69

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 72

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 73

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 74

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 75

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 76

T-Cross Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 77

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 78

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 79

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 80

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 81

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 82

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 83

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 84

Inchworm

Equipment: Full Gym, NO EQUIPMENT

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Exercise 85

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 86

Leg Extension

Equipment: Full Gym, Machine

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Exercise 87

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 88

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 89

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 90

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 91

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 92

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 93

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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