Upper Back Neck Shoulders Arms Chest

Exercise 1

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30 Reps

30 Rest

Exercise 2

Front and Back Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

20 Rest

Exercise 3

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

20 Rest

Exercise 4

Fish Pose

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

15 Rest

Exercise 5

Superman

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

8 Reps

20 Rest

Exercise 6

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

40 Rest

Exercise 7

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

8 Reps

15 Rest

Exercise 8

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

20 Rest

Exercise 9

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

8 Reps

20 Rest

Exercise 10

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

40 Rest

Exercise 11

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

6 Reps

30 Rest

Exercise 12

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

60 Rest

Exercise 13

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

4 Reps

30 Rest

Exercise 14

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

50 Rest

Exercise 15

Scott Press

Equipment: Dumbbells, Full Gym

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3 Sets

6 Reps

20 Rest

Exercise 16

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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2 Sets

8 Reps

30 Rest

Exercise 17

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

35 Rest

Exercise 18

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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3 Sets

8 Reps

40 Rest

Exercise 19

Dumbbell Lying External Shoulder Rotation

Equipment: Dumbbells, Full Gym

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Dumbbell Lying External Shoulder Rotation

3 Sets

6 Reps

40 Rest

Exercise 20

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

40 Rest

Exercise 21

Banded Shoulder Extension

Equipment: Full Gym, Resistance Band

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2 Sets

10 Reps

35 Rest

Exercise 22

Corner Wall Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30 Reps

30 Rest

Exercise 23

Doorway Pec and Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

60 Reps

30 Rest

Exercise 24

Backhand Raise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8 Reps

30 Rest

Exercise 25

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

10 Reps

30 Rest

Exercise 26

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 27

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 28

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

40 Rest

Exercise 29

Stability Ball Decline Push-Up

Equipment: Exercise Ball, Full Gym

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3 Sets

6 Reps

50 Rest

Exercise 30

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

6 Reps

50 Rest

Exercise 31

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

15 Reps

30 Rest

Exercise 32

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

30 Rest

Neck Extension Stretch

Front and Back Neck Stretch

Sphinx Stretch

Fish Pose

Superman

Bent Over Lateral Raise

Bodyweight Military Press

Seated Scapular Retraction Exercise

Seated Ballerina Exercise

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Dumbbell Front Raise

Bent Arm Lateral Raise

Scott Press

Weight Plate Front Raise

Dumbbell One Arm Shoulder Press

Dumbbell Scaption

Dumbbell Lying External Shoulder Rotation

Dumbbell Rear Delt Row

Banded Shoulder Extension

Corner Wall Stretch

Doorway Pec and Shoulder Stretch

Backhand Raise

Dumbbell Pullover

Decline Dumbbell Press

Dumbbell Upward Fly

Kneeling Push-up

Stability Ball Decline Push-Up

Push-Up Plus

Seated Chest Stretch

Reverse Chest Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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