Zahraa » Workout Routine Created By Zahraa Alsaeed

Exercise 1

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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Exercise 2

Ski Ergometer

Equipment: Full Gym, Machine

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Exercise 3

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 4

Walk Wave Machine

Equipment: Full Gym, Machine

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Exercise 5

Bike

Equipment: Full Gym, Machine

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Exercise 6

Treadmill

Equipment: Full Gym, Machine

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Exercise 7

Elliptical Machine

Equipment: Full Gym, Machine

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Exercise 8

Stair Climber Machine

Equipment: Full Gym, Machine

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Exercise 9

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 10

Lever Gripless Shrug

Equipment: Full Gym, Machine

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Exercise 11

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 12

Leg Press

Equipment: Full Gym, Machine

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Exercise 13

Leg Curl

Equipment: Full Gym, Machine

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Exercise 14

Leg Extension

Equipment: Full Gym, Machine

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Exercise 15

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 16

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 17

Lever Standing Rear Kick

Equipment: Full Gym, Machine

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Exercise 18

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 19

Lever Side Hip Abduction

Equipment: Full Gym, Machine

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Exercise 20

Lever Standing Leg Raise

Equipment: Full Gym, Machine

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Exercise 21

Lever Side Hip Adduction

Equipment: Full Gym, Machine

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Exercise 22

Glute Kickback Machine

Equipment: Full Gym, Machine

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Exercise 23

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 24

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 25

Standing Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 26

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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Exercise 27

Smith Machine Hex Press

Equipment: Full Gym, Machine

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Exercise 28

Smith Machine Shrug

Equipment: Full Gym, Machine

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Exercise 29

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 30

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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Exercise 31

Smith Machine Reverse Kickback

Equipment: Full Gym, Machine

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Exercise 32

Smith Machine Good Morning

Equipment: Full Gym, Machine

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Exercise 33

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 34

Nordic Hamstring Curl

Equipment: Full Gym, Machine

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Exercise 35

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Lever Biceps Curl

Equipment: Full Gym, Machine

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Exercise 37

Smith Machine Leg Press

Equipment: Full Gym, Machine

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Exercise 38

Smith Machine Lunge

Equipment: Full Gym, Machine

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Exercise 39

Donkey Kick on Smith Machine

Equipment: Full Gym, Machine

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Exercise 40

Stationary Bike Run

Equipment: Full Gym, Machine

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Exercise 41

Standing Single Leg Curl Machine

Equipment: Full Gym, Machine

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Exercise 42

Hip Adduction Machine

Equipment: Full Gym, Machine

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Exercise 43

Hip Abduction Machine

Equipment: Full Gym, Machine

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Exercise 44

Smith Machine Hip Thrust

Equipment: Full Gym, Machine

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Exercise 45

Recumbent Exercise Bike

Equipment: Full Gym, Machine

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Exercise 46

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 47

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 48

Cable Shrug

Equipment: Cable, Full Gym

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Exercise 49

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 50

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 51

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 52

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 53

Face Pull

Equipment: Cable, Full Gym

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Exercise 54

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 55

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

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Exercise 56

Cable Rear Pulldown

Equipment: Cable

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Exercise 57

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 58

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 59

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 60

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 61

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 62

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 63

Push-down

Equipment: Cable, Full Gym

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Exercise 64

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 65

High Cable Single Arm Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 66

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 67

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 68

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 69

One Arm Cable Curl

Equipment: Cable, Full Gym

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Exercise 70

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

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Exercise 71

Cable Tricep Kickback

Equipment: Cable, Full Gym

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Exercise 72

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 73

Cable One-Arm Wrist Curl On Floor

Equipment: Cable, Full Gym

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Exercise 74

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 75

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 76

Cable Goblet Squat

Equipment: Cable, Full Gym, Resistance Band

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Exercise 77

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 78

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

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Exercise 79

Cable Rear Drive

Equipment: Cable, Full Gym

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Exercise 80

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 81

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 82

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 83

Cable Concentration Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 84

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 85

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 86

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 87

One-Arm Bent Over Cable Lateral Raise

Equipment: Cable, Full Gym

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Exercise 88

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 89

Cable Side Bend

Equipment: Cable, Full Gym

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Exercise 90

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 91

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 92

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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Exercise 93

Cable Side Triceps Extension

Equipment: Cable, Full Gym

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Exercise 94

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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Exercise 95

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 96

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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Exercise 97

Standing Cable Low-To-High Twist

Equipment: Cable, Full Gym

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Exercise 98

Standing Cable Twist

Equipment: Cable, Full Gym

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Exercise 99

Cable Concentration Extension on Knee

Equipment: Cable, Full Gym

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Exercise 100

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 101

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 102

Cable Seated Shoulder Internal Rotation

Equipment: Cable, Full Gym

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Exercise 103

Half Kneeling Cable External Rotation

Equipment: Cable, Full Gym

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Exercise 104

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 105

Cable One-Arm Overhead Triceps Extension

Equipment: Cable, Full Gym

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Cable One-Arm Overhead Triceps Extension

Exercise 106

Shotgun Row

Equipment: Cable, Full Gym

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Exercise 107

Cable Seated Cross Arm Twist

Equipment: Cable, Full Gym

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Exercise 108

Cable One-Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 109

Seated Cable Twist

Equipment: Cable, Full Gym

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Exercise 110

Kneeling Cable Shoulder Press

Equipment: Cable, Full Gym

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Exercise 111

Cable Forward Lunge

Equipment: Cable, Full Gym

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Exercise 112

Kneeling Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 113

Cable Lunge

Equipment: Cable, Full Gym

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Exercise 114

Cable Pulldown Biceps Curl

Equipment: Cable, Full Gym

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Exercise 115

Low Cable Tricep Kickback

Equipment: Cable, Full Gym

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Exercise 116

Low Cable Tricep Kickback

Equipment: Cable, Full Gym

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Exercise 117

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 118

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 119

Cable Hip Extension

Equipment: Cable, Full Gym, Resistance Band

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Exercise 120

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 121

Cable Curl

Equipment: Cable, Full Gym

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Exercise 122

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

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Exercise 123

One Arm High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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One Arm High Pulley Overhead Tricep Extension

Exercise 124

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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Exercise 125

V-bar Pushdown

Equipment: Cable, Full Gym

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Exercise 126

Cable Seated Twist on Floor

Equipment: Cable, Full Gym

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Exercise 127

One Arm Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Exercise 128

One-Arm Biceps Curl With Resistance Band

Equipment: Cable, Full Gym, Resistance Band

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One-Arm Biceps Curl With Resistance Band

Exercise 129

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 130

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 131

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 132

Lateral Step-up

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 133

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 134

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 135

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 136

Side Bend With Resistance Band

Equipment: Gymstick, Resistance Band

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Exercise 137

Farmer's Walk

Equipment: Dumbbells, Full Gym, Kettlebell

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Exercise 138

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 140

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 141

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 142

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 143

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 144

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 145

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 146

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 147

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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Exercise 148

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 149

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 150

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 151

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 152

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 153

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 154

Balasana | Child Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 155

Anuvittasana | Standing Backbend Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 156

Ardha Uttanasana | Standing Half Forward Bend

Equipment: Full Gym, NO EQUIPMENT

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Ardha Uttanasana | Standing Half Forward Bend

Exercise 157

Tadasana | Mountain Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 158

Supta Matsyendrasana | Supine Spinal Twist

Equipment: Full Gym, NO EQUIPMENT

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Supta Matsyendrasana | Supine Spinal Twist

Exercise 159

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 160

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 161

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 162

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 163

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 164

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

20 Reps

Exercise 165

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps