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Thursday(upper Chest and shoulders)
Workout
Exercise 1
Low Cable Crossover
Equipment:
Cable, Full Gym
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4
Sets
15
Reps
Exercise 2
Cable Upper Chest Crossovers
Equipment:
Cable, Full Gym
View Details
4
Sets
15
Reps
Exercise 3
Incline Barbell Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 4
Incline Dumbbell Fly
Equipment:
Dumbbells, Full Gym
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Exercise 5
Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 6
Reverse Grip Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 7
Incline Dumbbell Hammer Press
Equipment:
Dumbbells, Full Gym
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Exercise 8
Dumbbell Upward Fly
Equipment:
Dumbbells, Full Gym
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Exercise 9
Close-grip Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 10
Single Dumbbell Close-grip Press
Equipment:
Dumbbells, Full Gym
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Exercise 11
Pike Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 12
Incline Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 13
İncline Cable Fly
Equipment:
Bench, Cable, Full Gym
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Exercise 14
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 15
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 16
Cable Lateral Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 17
Seated Barbell Shoulder Press
Equipment:
Barbell, Full Gym
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Exercise 18
Standing Close Grip Military Press
Equipment:
Barbell
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Exercise 19
Barbell Military Press (Overhead press)
Equipment:
Barbell, Full Gym
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Exercise 20
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 21
Two Arm Cable Front Raise
Equipment:
Cable, Full Gym
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Exercise 22
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 23
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 24
Cable Front Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 25
Seated Behind Neck Press
Equipment:
Barbell, Full Gym
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Exercise 26
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 27
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 28
Cable Rear Delt Fly
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 29
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 30
Bent Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 31
Cable Upright Row
Equipment:
Cable, Full Gym
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Exercise 32
Face Pull
Equipment:
Cable, Full Gym
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Exercise 33
Half Kneeling High Cable Row Rope
Equipment:
Cable, Full Gym
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Exercise 34
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 35
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 36
Push Press
Equipment:
Barbell, Full Gym
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Exercise 37
Ez Bar Upright Row
Equipment:
Barbell, Full Gym
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Exercise 38
Dumbbell Lying One-Arm Rear Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 39
Bent Over Reverse Cable Fly
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 40
Bent-Over Barbell Reverse Raise
Equipment:
Barbell, Full Gym
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Exercise 41
Weighted Round Arm
Equipment:
Dumbbells, Full Gym
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Exercise 42
Weight Plate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 43
Two Arm Cable Lateral Raise
Equipment:
Cable, Full Gym
View Details
Exercise 44
Barbell Rear Delt Raise
Equipment:
Barbell, Full Gym
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Exercise 45
Cable Shoulder Press
Equipment:
Cable, Full Gym, Resistance Band
View Details
Exercise 46
Dumbbell Scaption
Equipment:
Dumbbells, Full Gym
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Exercise 47
Barbell Clean and Press
Equipment:
Barbell, Full Gym
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Exercise 48
Dumbbell Cuban External Rotation
Equipment:
Dumbbells, Full Gym
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Exercise 49
Cable External Shoulder Rotation
Equipment:
Cable, Full Gym
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Exercise 50
Cable Internal Shoulder Rotation
Equipment:
Cable, Full Gym
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Exercise 51
Dumbbell Side Lying Rear Delt Raise
Equipment:
Dumbbells, Full Gym
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Exercise 52
EZ Bar Underhand Press
Equipment:
Barbell, Full Gym
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Exercise 53
Incline Dumbbell Reverse Fly
Equipment:
Dumbbells, Full Gym
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Exercise 54
Incline Dumbbell Y-Raise
Equipment:
Dumbbells, Full Gym
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Exercise 55
Dumbbell Incline T-Raise
Equipment:
Dumbbells, Full Gym
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Exercise 56
Scapula Dips
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 57
Barbell Front Raise Twist
Equipment:
Barbell, Full Gym
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
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Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
Cardio
Full Body
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