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Workout

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

4x10 Sets

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

Smith Machine Behind Neck Press

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell 4 Way Lateral Raise

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4x10 Sets

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

4x10 Sets

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

4x10 Sets

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

4x10 Sets

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

4x10 Sets

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

4x10 Sets

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

4x10 Sets

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

4x10 Sets

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

4x10 Sets

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

4x10 Sets

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

4x10 Sets

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

4x10 Sets

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

4x10 Sets

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

4x10 Sets

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

4x10 Sets

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

4x10 Sets

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

Triceps Dips

4x10 Sets

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

4x10 Sets

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl

4x10 Sets

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Walking Lunge

4x10 Sets

Dumbbell Squat

Equipment: Dumbbells, Full Gym

Dumbbell Squat

4x10 Sets

Calf Raise

Equipment: Dumbbells, Full Gym

Calf Raise

4x10 Sets

Leg Press Calf Raise

Equipment: Full Gym, Machine

Leg Press Calf Raise

4x10 Sets

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

4x10 Sets

Barbell Glute Bridge Two Legs on Bench

Equipment: Barbell, Full Gym

Barbell Glute Bridge Two Legs on Bench

4x10 Sets

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

Decline Chest Press Machine

Equipment: Full Gym, Machine

Decline Chest Press Machine

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

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