Upper Body Gym

Exercise 1

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

Exercise 2

45 Degree Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

10-30s Rest

Exercise 3

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

10-30s Rest

Exercise 4

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

10-30s Rest

Exercise 5

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

10-30s Rest

Exercise 6

Face Pull

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

10-30s Rest

Exercise 7

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

10-30s Rest

Exercise 8

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

10-30s Rest

Exercise 9

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

8-12 Reps

10-30s Rest

Exercise 10

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

10-30s Rest

Exercise 11

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

10-30s Rest

Exercise 12

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 13

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 14

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 15

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 16

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 20

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 21

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 22

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

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Exercise 23

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 24

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 25

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

One-Arm Kettlebell Chest Press

Equipment: Full Gym, Kettlebell

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Exercise 32

Band Standing Chest Press

Equipment: Cable, Resistance Band

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Exercise 33

Kneeling Landmine Press

Equipment: Full Gym, Landmine

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Exercise 34

Banded Shoulder Adduction

Equipment: Full Gym, Resistance Band

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Exercise 35

Cable Rear Pulldown

Equipment: Cable

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Exercise 36

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 37

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 38

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 39

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 40

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 41

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 42

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 43

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 44

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 45

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 46

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 47

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 48

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 49

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 50

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 51

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 52

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 53

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 54

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 55

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 56

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 58

Push-down

Equipment: Cable, Full Gym

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Exercise 59

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 60

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 61

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 62

Cable Tricep Kickback

Equipment: Cable, Full Gym

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Exercise 63

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

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Exercise 64

Cable Rear Drive

Equipment: Cable, Full Gym

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Exercise 65

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 66

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 67

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 68

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 69

Cable One-Arm Overhead Triceps Extension

Equipment: Cable, Full Gym

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Cable One-Arm Overhead Triceps Extension

Exercise 70

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 71

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 72

Hand Gripper

Equipment: Full Gym, Machine

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Exercise 73

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 74

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 75

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 76

Weighted Back Extension

Equipment: Full Gym, Machine

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