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@lyfta.app Top 9 Rear delt exercises

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Shoulders like 🥥 APP: Lyfta 👈📱 #shoulders #gym #fitness #dumbbells

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Build Stronger Triceps with these 9 exercises 💪🏼

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Top 9 BICEPS Exercises

1️⃣ Barbell Curl 2️⃣ Hammer Curl 3️⃣ Alternate Biceps Curl 4️⃣ Dumbbell Incline Curl 5️⃣ Dumbbell Biceps Curl 6️⃣ Preacher Curl 7️⃣ Cable Biceps Curl 8️⃣ EZ Barbell Curl 9️⃣ Concentration Curl

Lyfta.app/get

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🫀LEG DAYYY 🫀

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🔥 Back Workout 🔥

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📅 Day 5/5 "BRO SPLIT" 1️⃣ Bench Press - 3x5 2️⃣ Sitting Dumbbell Shoulder Press - 3x6-8 3️⃣ Dumbbell Front Shrug - 3x6-8 4️⃣ Arnold Press (one drop set) - 3x8-10 5️⃣ Cable High Pulls - 3x8-10 6️⃣ Lateral Raise x Front Raise - 3x12-15 7️⃣ Cable Reverse Fly (3 directions - down, up, middle in succession) - 2x15+ 8️⃣ Barbell Rollouts - 3x5

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📅 Day 4/5 "BRO SPLIT" WORKOUT PLAN


1️⃣ Squat - 3x5 2️⃣ Bent Over Row - 3x6-8 3️⃣ Lat Pulldown - 3x8-12 4️⃣ T-Bar Row (Neutral Grip, one drop set) - 3x8-10 5️⃣ Standing Single Arm Cable Row (one drop set) - 3x8-10 6️⃣ Face Pulls - 2x12-15 7️⃣ Straight Arm Pulldowns - 2x12-15 8️⃣ Woodchoppers - 3x15+

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📅 Day 3/5 "BRO SPLIT" upper body1️⃣ Dips (weighted if needed) - 3x5 2️⃣ Chin Ups (weighted if needed) - 3x5 3️⃣ Close Grip Bench Press - 3x6-8 4️⃣ EZ Bar Curl/Rope Hammer Curls (alt. weekly, one drop set) - 3x8-10 5️⃣ Skull Crushers/Cable Kickback (alt. weekly) - 3x8-10 6️⃣ Preacher Curl/Reverse Curls (alt. weekly) - 3x8-10 7️⃣ Standing Overhead Rope Extension/Triceps Pushdown (alt. weekly, one drop set) - 3x12-15 8️⃣ Biceps 21s - 3x21 (7, 7, 7) 9️⃣ Reverse Crunches - 3x15+

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📅 Day 2/5 "BRO SPLIT" WORKOUT PLAN 1️⃣ Overhead Press - 3x5 2️⃣ Incline Dumbbell Press - 3x6-8 3️⃣ Decline Barbell Press - 2x8-10 4️⃣ Dumbbell Pullovers - 3x8-10 5️⃣ Pec Dec Flys (including one drop set) - 3x8-10 6️⃣ Cable Flys Incline/Decline (alternate weekly) - 2x12-15 7️⃣ Pallof Press - 3x6-8 per side

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Lyfta's Push/Pull/Legs

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🏋️‍♂️ Upper Body A:

1️⃣ Barbell Press - 3x8-10

2️⃣ Incline Dumbbell Rows - 3x8-10

3️⃣ Bench Press - 3x10-12

4️⃣ Cable Rows - 3x10-15

5️⃣ Triceps Pushdown - 2x12-15

6️⃣ Barbell Curls - 2x12-15

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🔥 Back Workout 🔥

1️⃣ Deadlifts: 4x6-8

2️⃣ Pull-Ups or Lat Pulldowns: 4x8-10

3️⃣ Barbell Rows: 4x8-10

4️⃣ Seated Cable Rows: 3x10-12

5️⃣ Hyperextensions: 3x10-12

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🔥 Chest Workout 🔥

1️⃣ Bench Press: 4x8-10

2️⃣ Incline Dumbbell Press: 4x8-10

3️⃣ Dumbbell Flyes: 3x10-12

4️⃣ Cable Crossover: 3x10-12

5️⃣ Push-Ups: 3xfailure

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Thursday - Shoulder Day 💪

1️⃣ Incline Bench Press: 5 sets x 10 reps 2️⃣ Dumbbell Seated Shoulder Press: 3 sets x 8 reps 3️⃣ Dumbbell Arnold Press: 3 sets x 8 reps 4️⃣ Lever Pec Deck Fly: 3 sets x 8 reps 5️⃣ Band Standing Rear Delt Row: 3 sets x 8 reps 6️⃣ Lateral Raise: 2 sets x 8 reps 7️⃣ Dumbbell Rear Delt Fly: 2 sets x 8 reps

🎬 Workout Program Creator: Gabe Deutsch Get stronger with the Lyfta app: lyfta.app

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🗓 Monday - Chest & Back 🏋️‍♂️

1️⃣ Dumbbell Incline Bench Press: 3 sets x 8 reps

2️⃣ Cable Lateral Pulldown with V-bar: 3 sets x 8 reps

3️⃣ Bench Press: 3 sets x 8 reps

4️⃣ Pull-up: 3 sets x 10 reps

5️⃣ Push-up: 3 sets x 20-23 reps

6️⃣ Lateral Raise: 3 sets x 8 reps

7️⃣ Lever Single Arm Neutral Grip Seated Row: 3 sets x 8 reps

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🎶 Music in Video: Sleep Token

🎬 Workout Program Creator: Santiago Gobbee

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🫀 PPL x ArnoldSplit 🫀(Bi/Tri/Shldr - Day 6/6)

Cap off your week with an intense Bi/Tri/Shoulder session: 1️⃣ Cable Standing One Arm Tricep Pushdown 2️⃣ Dumbbell One Arm Zottman Preacher Curl 3️⃣ Lateral Raise 4️⃣ Cable One Arm High Pulley Overhead Tricep Extension 5️⃣ Dumbbell Incline Biceps Curl 6️⃣ Lever Seated Shoulder Press 7️⃣ Cable One Arm Wrist Curl

👉 Access the entirety of the PPL x Arnold Split program through the Lyfta app! Delve into every workout with detailed guidance, track your fitness journey, and join a community that supports your goals, completely free. Transform your physique by tapping the link in our bio. #UpperBodyWorkout