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Exercise 1

Overhead Shrug

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

2 Rest

Exercise 2

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 3

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 4

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 5

Cable Shrug

Equipment: Cable, Full Gym

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Exercise 6

Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 7

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 8

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 9

Prone Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 10

Lever Shrug

Equipment: Full Gym, Machine

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Exercise 11

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 12

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 13

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 14

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 15

Face Pull

Equipment: Cable, Full Gym

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Exercise 16

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 17

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 19

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 20

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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Exercise 21

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 22

Bent Over Reverse Cable Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 23

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 24

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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Exercise 25

Dumbbell Incline T-Raise

Equipment: Dumbbells, Full Gym

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Exercise 26

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Bent Over Rear Delt Fly | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 28

Cross Cable Face Pull

Equipment: Cable, Full Gym

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Exercise 29

Dip Shrugs (Serratus Shrugs)

Equipment: Full Gym, Machine

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Exercise 30

Wide Grip Barbell Bent Over Row Plus

Equipment: Barbell, Full Gym

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Exercise 31

Cable Y Raise

Equipment: Cable, Full Gym

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Exercise 32

Barbell Upright Row

Equipment: Barbell, Full Gym

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Exercise 33

Face Pull With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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Overhead Shrug

Gittleson Shrug

45 Degree Incline Row

Dumbbell Shrug

Cable Shrug

Barbell Shrug

Behind The Back Barbell Shrug

Dumbbell Incline Shrug

Prone Incline Shrug

Lever Shrug

Rear Delt Fly Machine

Cable Rear Delt Fly

Bent Over Lateral Raise

Cable Upright Row

Face Pull

Half Kneeling High Cable Row Rope

Dumbbell Raise

Dumbbell Upright Row

Kneeling High Pulley Row

Ez Bar Upright Row

Band Pull-Apart

Bent Over Reverse Cable Fly

Incline Dumbbell Reverse Fly

Incline Dumbbell Y-Raise

Dumbbell Incline T-Raise

Swimming

Bent Over Rear Delt Fly | Gymstick

Cross Cable Face Pull

Dip Shrugs (Serratus Shrugs)

Wide Grip Barbell Bent Over Row Plus

Cable Y Raise

Barbell Upright Row

Face Pull With Resistance Band

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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