W1 » Workout Routine Created By Ahmad Basim

Exercise 1

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 2

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 3

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 4

Push-down

Equipment: Cable, Full Gym

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Exercise 5

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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Exercise 6

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 7

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 8

Lever Triceps Dip

Equipment: Full Gym, Machine

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Exercise 9

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 10

Cable Rear Drive

Equipment: Cable, Full Gym

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Exercise 11

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 12

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 13

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, 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

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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Exercise 17

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 18

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 19

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 20

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 21

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 22

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 23

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Leaning Single Arm Dumbbell Lateral Raise

Exercise 24

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 25

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 26

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 27

Face Pull

Equipment: Cable, Full Gym

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Exercise 28

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 29

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 30

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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W1

One Arm Triceps Pushdown

Dumbbell Kickback

One Arm Reverse Pushdown

Push-down

Triceps Dips

One Arm Lying Triceps Extension

Cable Rope Overhead Triceps Extension

Lever Triceps Dip

Lying Barbell Triceps Extension

Cable Rear Drive

Seated Dumbbell Triceps Extension

Reverse Grip Pushdown

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Smith Machine Behind Neck Press

Smith Machine Shoulder Press

Cable Lateral Raise

Lever Shoulder Press

45 Degree Incline Row

Alternating Dumbbell Front Raise

Two Arm Dumbbell Front Raise

Leaning Single Arm Dumbbell Lateral Raise

Seated Rear Lateral Dumbbell Raise

Arnold Press

Cable Rear Delt Fly

Face Pull

Dumbbell Upright Row

Weight Plate Front Raise

Dumbbell One Arm Shoulder Press

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