Workout

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Barbell Shoulder Press

Shoulders Barbell

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head.

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Dumbbell Bench Press

Chest Dumbbell

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

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Cable Rope Tricep Extension

Triceps Cable

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.

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Dumbbell Rear Delt Raise

Shoulders Dumbbell

While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent.

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Plank

Core Bodyweight

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

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Dip

Triceps Dip Bar

Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps.