Arms

Arms

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Alternating shoulder press

Dumbbell bicep curls

Dumbbell seesaw press

Press-ups (variation 1)

Press-ups (variation 2)

Press-ups (variation 3)

Narrow grip medicine ball press-ups (variation 1)

Narrow grip medicine ball press-ups (variation 2)

Squat with front punch

Boxing

Bench press

Declined press-ups

1-arm pulldowns

Dumbbell bent over rows

Dumbbell uppercuts

Lunge curl press

Lunge curl press

Wide-grip press-ups

Narrow-grip press-ups

Pistol squat (variation 1)

Dumbbell tricep kickbacks

Bar bicep curls

Bar upright rows

Dumbbell curl to shoulder press

Dumbbell upright rows

Single arm dumbbell power clean

Lat pulldowns

Reverse grip pulldowns

Dips

Assisted Chin-Ups