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Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

90 Rest

Exercise 2

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 3

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 4

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 5

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 7

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 9

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 10

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 11

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 12

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 13

Machine Fly

Equipment: Full Gym, Machine

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Exercise 14

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Forward Bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Unilateral Lat Stretch on the Wall

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Decline Sit-up

Equipment: Bench, Full Gym

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Exercise 23

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 25

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 26

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 27

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 28

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 29

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 30

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 31

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 32

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 33

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 34

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 35

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 36

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 37

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 38

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 39

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 40

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 41

Push-down

Equipment: Cable, Full Gym

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Exercise 42

Lever Triceps Dip

Equipment: Full Gym, Machine

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Exercise 43

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 46

Leg Press

Equipment: Full Gym, Machine

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Exercise 47

Leg Curl

Equipment: Full Gym, Machine

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Exercise 48

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 49

Leg Extension

Equipment: Full Gym, Machine

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Exercise 50

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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