Upper Body Strength

Exercise 1

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

3 Rest

Exercise 2

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Front and Back Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Chin Tuck

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Prone Cervical Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Kneeling Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Fish Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 18

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 20

Bent Over Reverse Cable Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 21

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Bent Over Rear Delt Fly | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 23

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Foam Roller Rhomboids

Equipment: Foam Roller, Full Gym

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Exercise 27

Foam Roller Upper Back

Equipment: Foam Roller, Full Gym

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Exercise 28

Serratus Wall Slide With Foam Roller

Equipment: Foam Roller, Full Gym

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Exercise 29

Single Arm Upright Row | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 30

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 34

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 35

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 36

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 37

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 38

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 39

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 40

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 41

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 42

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Scott Press

Equipment: Dumbbells, Full Gym

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Exercise 44

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 45

Dumbbell W Press

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 47

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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Exercise 48

Dumbbell Cuban External Rotation

Equipment: Dumbbells, Full Gym

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Exercise 49

Standing Alternating Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Standing Alternating Dumbbell Shoulder Press

Exercise 50

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Dumbbell Side Lying Rear Delt Raise

Equipment: Dumbbells, Full Gym

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Exercise 54

Single Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Dumbbell Lateral to Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 56

Dumbbell Lying External Shoulder Rotation

Equipment: Dumbbells, Full Gym

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Dumbbell Lying External Shoulder Rotation

Exercise 57

Dumbbell Standing Palms In Press

Equipment: Dumbbells

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Exercise 58

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Foam Roller Posterior Shoulder

Equipment: Foam Roller, Full Gym

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Exercise 61

Foam Roller Front Shoulder and Chest

Equipment: Foam Roller, Full Gym

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Exercise 62

Rotator Cuff Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Assisted Reverse Stretch (Chest And Shoulder)

Equipment: Full Gym, NO EQUIPMENT

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Assisted Reverse Stretch (Chest And Shoulder)

Exercise 64

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Backhand Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 69

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Corner Wall Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Medicine ball Overhead Slam

Equipment: Exercise Ball, Full Gym

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Exercise 74

Dumbbell Windmill

Equipment: Dumbbells, Full Gym

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Exercise 75

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Exercise 76

Side Bend Press | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 77

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 78

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 79

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 80

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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