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Seated rear lateral raise with dumbbell
Shoulders
Intermediate
Decline barbell bench press
Chest
Intermediate
Commando plank
Back
Shoulders
Abs
Intermediate
Kettlebell goblet lateral lunge
Glutes
Adductors
Quadriceps
Intermediate
Swiss ball pike
Abs
Advanced
Banded hip thrust isometric hold
Glutes
Intermediate
Reverse grip bent-over row
Biceps
Back
Intermediate
Band skullcrusher
Triceps
Beginner
Pulse lunge
Glutes
Quadriceps
Intermediate
Butterfly stretch
Adductors
Beginner
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