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Workout Guide Exercise List WORKOUT GUIDE EXERCISE LIST 1. CHEST PRESS 2. INCLINE CHEST PRESS 3. DECLINE CHEST PRESS 4. CHEST FLIES 5. INCLINE FLIES 6. DECLINE FLIES 7. TRICEP EXTENSIONS 8. ALTERNATING PUNCHES 9. TRICEP KICKBACKS 10. CURLS 11. HAMMER CURLS 12. REVERSE CURLS 13. WRIST CURLS 14. SHOULDER PRESS 15. SEATED LATERAL RAISES 16. SEATED FORWARD RAISES 17. ACROSS BODY RAISES 18. STANDING ROWS 19. HIGH PULLS 20. SHRUGS 21. SIDE REACHES 22. ROTATOR CUFF IN 23. ROTATOR CUFF OUT 24. OBLIQUE TWISTS 25. CRUNCHES 26. CRUNCHES WITH A TWIST 27. SQUATS HOLDING HANDLES 28. BENT OVER ROWS 29. WOOD CHOPPERS 30. GOOD MORNINGS 31. CALF RAISES 2 CHEST PRESS •Wonder Arm position: Middle •Muscles worked: Chest, tricep INCLINE CHEST PRESS •Wonder Arm position: Mid-lower •Muscles worked: Upper chest, triceps 3 DECLINE CHEST PRESS •Wonder Arm position: Mid-upper •Muscles worked: Upper and lower chest, triceps CHEST FLIES •Wonder Arm position: Middle •Muscles worked: Upper and lower chest, biceps 4 INCLINE FLIES •Wonder Arm position: Mid-lower •Muscles worked: Upper chest, biceps DECLINE FLIES •Wonder Arm position: Mid-upper •Muscles worked: Upper and lower chest, biceps 5 TRICEP EXTENSIONS •Wonder Arm position: Up •Muscles worked: Triceps ALTERNATING PUNCHES •Wonder Arm position: Middle •Muscles worked: Triceps, chest 6 TRICEP KICKBACKS •Wonder Arm position: Mid-lower •Muscles worked: Triceps CURLS •Wonder Arm position: Down •Muscles worked: Biceps 7 Grip Close-up HAMMER CURLS •Wonder Arm position: Down •Muscles worked: Biceps Grip Close-up REVERSE CURLS •Wonder Arm position: Down •Muscles worked: Biceps, forearms 8 WRIST CURLS •Wonder Arm position: Down •Muscles worked: Wrist flexors, forearms SHOULDER PRESS •Wonder Arm position: Middle •Muscles worked: Shoulders, back, triceps 9 SEATED LATERAL RAISES •Wonder Arm position: Down •Muscles worked: Shoulders, trapezius SEATED FORWARD RAISES •Wonder Arm position: Down •Muscles worked: Shoulders, back 10 ACROSS BODY RAISES •Wonder Arm position: Mid-lower •Muscles worked: Shoulders, back STANDING ROWS •Wonder Arm position: Mid-upper •Muscles worked: Shoulders, back 11 HIGH PULLS •Wonder Arm position: Down •Muscles worked: Shoulders, back SHRUGS •Wonder Arm position: Down •Muscles worked: Trapezius 12 SIDE REACHES •Wonder Arm position: Mid-upper •Muscles worked: Shoulders, obliques ROTATOR CUFF IN •Wonder Arm position: Middle •Muscles worked: Rotator cuff 13 ROTATOR CUFF OUT •Wonder Arm position: Middle •Muscles worked: Rotator cuff OBLIQUE TWISTS •Wonder Arm position: Mid-upper •Muscles worked: Obliques 14 CRUNCHES •Wonder Arm position: Mid-upper •Muscles worked: Abs CRUNCHES WITH A TWIST •Wonder Arm position: Up •Muscles worked: Abs, Obliques 15 SQUATS HOLDING HANDLES •Wonder Arm position: Down •Muscles worked: Quadriceps and glutes BENT OVER ROWS •Wonder Arm position: Down •Muscles worked: Upper and mid-back 16 WOOD CHOPPERS •Wonder Arm position: Mid-upper •Muscles worked: Back, shoulders, abs DEADLIFT •Wonder Arm position: Down •Muscles worked: Hamstrings, lower back 17 CALF RAISES •Wonder Arm position: Down •Muscles worked: Calves 18 .
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