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Sheet: Exercise Table

 | File Name | Exercise Name | Sets | Reps | Weight | Full Descriptions | AliGW
True | dumbbell-arnold-press.jpg | Dumbbell Arnold Press | 4 | 8 | 25 | Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height with your palms facing your body.     Rotate your palms so they are facing forward.     As you press the dumbbells overhead, rotate your palms so they are facing away from your body.     Lower the dumbbells back to shoulder height while rotating your palms back to the starting position.     Repeat for the desired number of reps.
True | dumbbell-bench-press.jpg | Dumbbell Bench Press | 4 | 8 | 20 | Start by lying flat on a bench with your feet firmly planted on the ground.     Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.     Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.     Pause for a moment when the dumbbells are just above your chest.     Push the dumbbells back up to the starting position, fully extending your arms.     Repeat for the desired number of repetitions.
True | dumbbell-bent-over-row.jpg | Dumbbell Bent Over Row | 4 | 8 | 40 | Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.     Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.     Bring the dumbbells up towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.     Lower the dumbbells back down to the starting position, keeping your back straight and your core engaged.     Repeat for the desired number of reps.
True | dumbbell-biceps-curl.jpg | Dumbbell Biceps Curl | 3 | 8 | 20 | Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.     Keep your elbows close to your sides and slowly lift the dumbbells towards your shoulders, while exhaling.     Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position, while inhaling.     Repeat for the desired number of repetitions.
True | dumbbell-concentration-curl.jpg | Dumbbell Concentration Curl | 3 | 8 | 20 | Start by sitting on a bench with your feet flat on the floor and your knees slightly apart.     Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.     Make sure your arm is fully extended and your palm is facing up.     Curl the weight up towards your shoulder, keeping your elbow stationary and close to your thigh.     Pause at the top of the movement and squeeze your bicep.     Slowly lower the weight back down to the starting position.     Repeat for the desired number of reps, then switch arms and repeat the exercise on the other side.
True | dumbbell-deadlift.jpg | Dumbbell Deadlift | 4 | 8 | 40 | Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.     Bend your knees and hinge forward at the hips, keeping your back straight and your head up.     Lower the dumbbells towards the ground, keeping them close to your body.     Pause when your hands reach just below your knees.     Slowly lift the dumbbells back up to the starting position, squeezing your glutes and hamstrings as you stand up straight.     Repeat for the desired number of reps.
True | dumbbell-fly.jpg | Dumbbell Fly | 4 | 8 | 20 | Start by lying flat on a bench with your feet firmly planted on the ground.     Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.     Slowly lower the dumbbells out to the sides of your body, keeping your elbows slightly bent.     Stop when your arms are parallel to the ground and you feel a stretch in your chest muscles.     Slowly raise the dumbbells back up to the starting position, squeezing your chest muscles as you go.     Repeat for the desired number of reps.
True | dumbbell-goblet-squat.jpg | Dumbbell Goblet Squat | 4 | 8 | 35 | Stand with your feet shoulder-width apart and hold a dumbbell vertically with both hands at chest level.     Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.     Lower yourself until your thighs are parallel to the ground.     Pause for a moment, then push through your heels to stand back up to the starting position.     Repeat for the desired number of repetitions.
True | dumbbell-hammer-curl.jpg | Dumbbell Hammer Curl | 3 | 8 | 20 | Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.     Keep your elbows close to your body and slowly lift the dumbbells towards your shoulders, keeping your palms facing each other.     Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.     Repeat for the desired number of repetitions.
True | dumbbell-incline-bench-press.jpg | Dumbbell Incline Bench Press | 3 | 8 | 10 | Start by lying on an incline bench with your feet flat on the ground and your back pressed against the bench.     Hold a dumbbell in each hand with your palms facing forward and your arms extended above your chest.     Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.     Pause for a moment when the dumbbells are just above your chest.     Push the dumbbells back up to the starting position, fully extending your arms.     Repeat for the desired number of repetitions.
True | dumbbell-kickback.jpg | Dumbbell Kickback | 4 | 8 | 15 | Start by standing with your feet shoulder-width apart and holding a dumbbell in your right hand.     Bend your knees slightly and hinge forward at the hips, keeping your back straight and your left hand resting on your left thigh.     Bring your right elbow up to your side, keeping your upper arm parallel to the ground and your forearm perpendicular to the ground.     Extend your right arm back behind you, straightening your elbow and squeezing your tricep muscle.     Pause for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position.     Repeat for the desired number of repetitions, then switch sides and repeat with your left arm.
True | dumbbell-lateral-to-front-raise.jpg | Dumbbell Lateral To Front Raise | 3 | 8 | 15 | Stand with your feet shoulder-width apart and hold a dumbbell in each hand.     Start with your arms at your sides and palms facing your body.     Slowly lift the dumbbells out to the sides until they reach shoulder height.     Pause for a moment, then slowly bring the dumbbells in front of your body until they meet at chest level.     Pause again, then slowly lower the dumbbells back to the starting position.     Repeat for the desired number of repetitions.
True | dumbbell-one-arm-bent-over-row.jpg | Dumbbell One Arm Bent Over Row | 4 | 8 | 35 | Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.     Bend forward at the waist, keeping your back straight and your left hand resting on your left thigh.     Bring the dumbbell up towards your chest, keeping your elbow close to your body.     Lower the dumbbell back down to the starting position.     Repeat for the desired number of repetitions.     [NAME] sides and repeat the exercise with your left hand.
True | dumbbell-one-arm-triceps-extension.jpg | Dumbbell One Arm Triceps Extension | 4 | 8 | 35 | Stand with your feet shoulder-width apart and hold a dumbbell in one hand.     Extend your arm straight up towards the ceiling, keeping your elbow close to your head.     Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.     Extend your arm back up to the starting position.     Repeat for desired number of reps, then switch arms and repeat.
True | dumbbell-seated-shoulder-press.jpg | Dumbbell Seated Shoulder Press | 4 | 8 | 25 | Start by sitting on a bench with a dumbbell in each hand, resting on your thighs.     Slowly raise the dumbbells to shoulder height, keeping your palms facing forward and your elbows bent.     Press the dumbbells upward until your arms are fully extended above your head.     Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to shoulder height.     Repeat for the desired number of repetitions.     Remember to keep your core engaged and your back straight throughout the exercise.
True | dumbbell-straight-arm-pullover.jpg | Dumbbell Straight Arm Pullover | 4 | 8 | 40 | Start by lying flat on a bench with your feet firmly planted on the ground and your head hanging slightly off the edge of the bench.     Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.     Slowly lower the dumbbell behind your head, keeping your arms straight and your core engaged.     Once the dumbbell is parallel to the ground, pause for a moment and then slowly lift it back up to the starting position.     Repeat for the desired number of reps.