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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Dumbbell Between the Legs Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
6
3
10
90 secs
2:01:02
No
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Flutter Kicks
(Rectus Abdominis, Gluteus Medius, Gluteus Maximus, Quadriceps, Iliacus, Psoas Major, Pectineus, Adductor Brevis, Adductor Longus, Gracilis)
6
3
10
90 secs
2:01:02
No
Plank Jacks
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
6
3
10
90 secs
2:01:02
No
Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Body-Weight Walking Lunges
(Gluteus Maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Jumping Lunges
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Gastrocnemius, Soleus, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Star Jumps
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Plank
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
45° Leg Press (Narrow Feet)
(Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Standing Calf Raise Machine
(Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Walking Plank/Slam Ball Roll-Through
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Ab Crunch Machine
(Rectus Abdominis)
6
3
10
90 secs
2:01:02
No
Sit-Ups
(Rectus Abdominis, Transverse Abdominis, Obliques, Hip Flexors)
6
3
10
90 secs
2:01:02
No
Smith Machine Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
45° Leg Press (Wide Feet)
(Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Standing Calf Raise Machine
(Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Goblet Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Hip Thrusts Machine
(Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps, Core, Adductors)
6
3
10
90 secs
2:01:02
No
Dumbbell Between the Legs Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
6
3
10
90 secs
2:01:02
No
Cable Kick Backs
(Gluteus Maximus, Gluteus Medius, Hamstrings)
6
3
10
90 secs
2:01:02
No
Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)Â
6
3
10
90 secs
2:01:02
No
Russian Twists:
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Plyo-Box Step-Ups
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
6
3
10
90 secs
2:01:02
No
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Squat Pulses
Quadriceps, Hamstrings, Calves, Hip Flexors, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Abductors, Adductors, Rectus Abdominis, Obliques)
6
3
10
90 secs
2:01:02
No
Hyperextension Machine
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Jumping Lunges
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Calves, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Cable Twists
(External Obliques, Rectus Abdominis)
6
3
10
90 secs
2:01:02
No
Hack Squat Machine
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Calves)Â
6
3
10
90 secs
2:01:02
No
Russian Twists:
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Plank Rocks
(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)
6
3
10
90 secs
2:01:02
No
Standing Low Cable Row
(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)
6
3
10
90 secs
2:01:02
No
Landmine Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Pectoralis Major, Trapezius)
6
3
10
90 secs
2:01:02
No
90 Dumbbell Lateral Raises:
(Medial Deltoids, Anterior Deltoids, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Single Cable Pivots
(Medial Deltoid, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Barbell Front Raise
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Dumbbell Front Raise
(Pectoralis Major, Anterior and Lateral Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Pinkies Out Dumbbell Lateral Raises
(Medial Deltoids, Posterior Deltoids, Trapezius, Teres Major)
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Medial Deltoids, Anterior Deltoids, Trapezius, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Clean & Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
6
3
10
90 secs
2:01:02
No
Arnold Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius, Pectoral Major, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Bent-Over Barbell Rows
(Posterior Deltoid, Rhomboids, Trapezius, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Standing Plate Press
Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Posterior Deltoid, Medial Deltoid)
6
3
10
90 secs
2:01:02
No
Dumbbell Shrugs
(Trapezius, Levator Scapulae, Rhomboids)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
6
3
10
90 secs
2:01:02
No
Plate Front Raise
(Anterior Deltoids, Medial Deltoids, Pectoralis Major, Â Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Thumbs Out Dumbbell Lateral Raise
(Medial Deltoid, Anterior Deltoid, Bicep Brachii, Trapezius)
6
3
10
90 secs
2:01:02
No
Single Cable Pivots
(Medial Deltoid, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Standing Low Cable Row
(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)
6
3
10
90 secs
2:01:02
No
Dumbbell Shoulder Press
(Posterior Deltoid, Medial Deltoid)
6
3
10
90 secs
2:01:02
No
Barbell Front Raise
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Pinkies Out Dumbbell Lateral Raises
(Medial Deltoids, Posterior Deltoids, Trapezius, Teres Major)
6
3
10
90 secs
2:01:02
No
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Straight Bar Cable Front Raises
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Standing Barbell Overhead Press
(Pectoral Minor, Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Landmine Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Pectoralis Major, Trapezius)
6
3
10
90 secs
2:01:02
No
90 Dumbbell Lateral Raises:
(Medial Deltoids, Anterior Deltoids, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Cable Rear Dealt Flye
(Posterior Deltoids, Medial Deltoids, Trapezius, Infraspinatus, Teres Minor, Rhomboids, Erector Spinae)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)
6
3
10
90 secs
2:01:02
No
Standing Plate Press
Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major
6
3
10
90 secs
2:01:02
No
Standing Low Cable Row
(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)
6
3
10
90 secs
2:01:02
No
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Landmine Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Pectoralis Major, Trapezius)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
6
3
10
90 secs
2:01:02
No
Seated Cable Row Machine
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Omni Leg Press
(Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Smith Machine Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Cable Kick Backs
(Gluteus Maximus, Gluteus Medius, Hamstrings)
6
3
10
90 secs
2:01:02
No
Goblet Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Plank Jacks
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
6
3
10
90 secs
2:01:02
No
Hip Thrusts Machine
(Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps, Core, Adductors)
6
3
10
90 secs
2:01:02
No
Leg Curls
(Hamstrings)
6
3
10
90 secs
2:01:02
No
Leg Extensions
(Quadriceps)
6
3
10
90 secs
2:01:02
No
Body-Weight Walking Lunges
(Gluteus Maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Cable Abductions
(Gluteus Maximus, Gluteus Minimus, Tensor Fasciae Latae)Â
6
3
10
90 secs
2:01:02
No
Mountain Climbers
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
6
3
10
90 secs
2:01:02
No
Plyo-Box Step-Ups
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
6
3
10
90 secs
2:01:02
No
Reverse Lunges
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
T-Bar Row Machine (Narrow Handles)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Cable Rope Hammer Curls
(Biceps Brachii (Long Head), Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Wide Barbell Curls
(Biceps Brachii, Brachialis)
6
3
10
90 secs
2:01:02
No
Reverse EZ Bar Curls
(Brachioradialis, Biceps Brachii, Brachialis)
6
3
10
90 secs
2:01:02
No
Band Pull-Aparts
(Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Machine Preacher Curls
(Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres)
6
3
10
90 secs
2:01:02
No
Close-Grip Underhand Lat Pull-Down
(Latissimus Dorsi, Bicep Brachii, Trapezius, Rhomboids, Posterior Deltoids)
6
3
10
90 secs
2:01:02
No
Cross-Body Hammer Curls
(Bicep Brachii, Brachioradialis, Brachialis)
6
3
10
90 secs
2:01:02
No
Seated Cable Rows
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
EZ Bar Curls
(Biceps Brachii (Short Head))
6
3
10
90 secs
2:01:02
No
Standing Cable Rows
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
6
3
10
90 secs
2:01:02
No
Pull-Up Machine (Hammer Grip)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius, Brachioradialis, Brachialis, Biceps Brachii, Levator Scapulae, Tricep Brachii, Pectoralis Major, Teres Major)
6
3
10
90 secs
2:01:02
No
Dumbbell Shrugs
(Trapezius, Levator Scapulae, Rhomboids)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Half Kneeling Cable Lat Pull-Down
(Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
6
3
10
90 secs
2:01:02
No
Pull-Up Machine
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
Cable Rear Delt Flyes
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Single Cable Hammer Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Wide Barbell Curls
(Bicep Brachii, Brachialis)
6
3
10
90 secs
2:01:02
No
Concentration Curls
(Biceps brachii, Brachialis)
6
3
10
90 secs
2:01:02
No
T-Bar Row Machine (Wide Handles)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
6
3
10
90 secs
2:01:02
No
Trap Machine Shrugs
(Trapezius)
6
3
10
90 secs
2:01:02
No
Straight Bar Cable Curls
(Bicep Brachii, Brachioradialis, Brachialis)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Band Pull-Aparts
(Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
EZ Barbell Curls
(Biceps Brachii (Short Head))
6
3
10
90 secs
2:01:02
No
Single-Arm Dumbbell Rows
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Cable Rope Hammer Curls
(Biceps Brachii (Long Head), Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Standing Cable Rows
Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
6
3
10
90 secs
2:01:02
No
Reverse Barbell Curls
(Brachioradialis, Brachialis, Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Single Cross-Body Hammer Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Supported Row Machine
(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)
6
3
10
90 secs
2:01:02
No
Standing Barbell Overhead Press
(Anterior Deltoids, Medial Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Bent-Over Seated Lateral Raises
(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)
6
3
10
90 secs
2:01:02
No
Dumbbell Shrugs
(Trapezius, Levator Scapulae, Rhomboids)
6
3
10
90 secs
2:01:02
No
Lat Pull-Down Machine
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Seated Dumbbell Curls
(Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Bent-Over Barbell Rows
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Hammer Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Modified Cable Lat Pull-Down
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Standing Plate Press
Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major
6
3
10
90 secs
2:01:02
No
Barbell Front Raise
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Bent-Over Dumbbell Rows
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major, Teres Minor, Brachialis)
6
3
10
90 secs
2:01:02
No
Clean & Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
6
3
10
90 secs
2:01:02
No
Dual Cable Rear Dealt Flye
(Posterior Deltoids, Medial Deltoids, Trapezius, Infraspinatus, Teres Minor, Rhomboids, Erector Spinae)
6
3
10
90 secs
2:01:02
No
90 Dumbbell Lateral Raises:
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Posterior Deltoid, Medial Deltoid)
6
3
10
90 secs
2:01:02
No
Single Cable Pivots
(Medial Deltoid, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Plank
(Rectus Abdominis, Serratus Anterior, External Obliques, Quadriceps, Pectoral Major, Deltoids)
6
3
10
90 secs
2:01:02
No
Incline Dumbbell Bench Press
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Wide Knee Push-Ups
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Cross-Body Single Tricep Extensions
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Decline SM Bench Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Flat SM Close Grip Bench Press
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Reverse Pushdowns
(Tricep brachii, Anconeus, ECRL, ECU)
6
3
10
90 secs
2:01:02
No
V Bar Tricep Pushdowns
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Dumbbell Half Circle Raise
(Pectoral Major, Pectoral Minor, Medial Deltoids, Anterior Deltoids)
6
3
10
90 secs
2:01:02
No
Dumbbell Bench Press
(Pectoralis Major, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Plated Palloff Press
(Pectoralis Major, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Standing Barbell Wide Overhead Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Crab Walk/ Push-Ups
(Pectoral Major, Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Anterior Deltoids, Posterior Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
V-Bar Tricep Pushdowns
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Diamond Knee Push-Ups
(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Body-Weight Bench Dips (Bent Knees)
(Tricep Brachii, Anconeus, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Double Rope Knee Tricep Push-Downs
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Incline SM Bench Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Flat SM Bench Press
(Pectoralis Major, Anterior Deltoids, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Cable Rope Pushdowns
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Barbell Over-Head Press
(Pectoral major, Tricep brachii, Anterior Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Close Grip Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Reverse Pushdowns
(Tricep Brachii, Latissimus Dorsi, Rectus Abdominis, External Obliques, Pectoralis Major, Pectoralis Minor, Trapezius)
6
3
10
90 secs
2:01:02
No
Cross-Body Single Tricep Exensions
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Decline SM Bench Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Plated Palloff Press
(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Decline Hammer Grip Bench Press
(Pectoral Major, Trapezius, Latissimus Dorsi, Rhomboids, Infraspinatus)
6
3
10
90 secs
2:01:02
No
Incline SM Bench Press
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Upward Cable Flyes
(Pectoralis Major, Anterior Deltoid, Bicep Brachii (short head)
6
3
10
90 secs
2:01:02
No
Machine Chest Flyes
(Pectoralis Major, Bicep brachii (short head))
6
3
10
90 secs
2:01:02
No
Straight Bar Pushdowns
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Single Cable Triceps Extensions
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Tricep Dip Machine
(Tricep Brachii, Anconeus, Pectoral Major)
6
3
10
90 secs
2:01:02
No
Flat SM Bench Press
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Close Grip Dumbbell Bench Press
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Dumbbell Pull-Overs
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Latissimus Dorsi, Teres Major, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Decline SM Bench Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Diamond Push-Ups
(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Plated Palloff Press
(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Bench Dips
(Pectoralis Major, Tricep Brachii, Anterior Deltoid, Levator Scapulae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Seated Bent-Over Dumbbell Flyes
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Cable Shrugs
(Trapezius, Levator Scapulae)
6
3
10
90 secs
2:01:02
No
Half Kneeling Cable Lat Pull-Down
(Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
6
3
10
90 secs
2:01:02
No
Standing Barbell Overhead Press
(Anterior Deltoids, Medial Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Pull-Up Machine
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Sit-Ups
(Rectus Abdominis, Transverse Abdominis, Obliques, Hip Flexors)
6
3
10
90 secs
2:01:02
No
Modified Cable Lat Pull-Downs
(Posterior Deltoids, Latissimus Dorsi, Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Dumbbell Shrugs
Trapezius
6
3
10
90 secs
2:01:02
No
Wide Barbell Curls
(Bicep Brachii, Brachialis)
6
3
10
90 secs
2:01:02
No
Hammer Curls
(Bicep Brachii, Brachioradialis, Brachialis)
6
3
10
90 secs
2:01:02
No
Single Cross-Body Hammer Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Split Squats
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
6
3
10
90 secs
2:01:02
No
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Hack Squat Machine
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Calves)Â
6
3
10
90 secs
2:01:02
No
Plank
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
6
3
10
90 secs
2:01:02
No
Smith Machine Squats
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Leg Curls
(Hamstrings)
6
3
10
90 secs
2:01:02
No
Glute Bridges
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
6
3
10
90 secs
2:01:02
No
Mountain Climbers
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
6
3
10
90 secs
2:01:02
No
Dumbbell Between the Legs Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
6
3
10
90 secs
2:01:02
No
Reverse Lunges
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
6
3
10
90 secs
2:01:02
No
Crab Walk
Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
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