Exercise library

Dumbbell biceps curl

Dumbbells reps

bicepsforearms and grip

Dumbbell hammer curl

Dumbbells reps

bicepsforearms and grip

Seated dumbbell curl

Bench and weights reps

bicepsforearms and grip

Incline dumbbell curl

Bench and weights reps

bicepsforearms and grip

Standing dumbbell shoulder press

Dumbbells reps

shoulderstricepscore

Seated dumbbell shoulder press

Bench and weights reps

shoulderstricepscore

Neutral-grip dumbbell press

Dumbbells reps

shoulderstricepscore

Dumbbell bench press

Bench and weights reps

chesttricepsshoulders

Incline dumbbell bench press

Bench and weights reps

chestshoulderstriceps

Close-grip dumbbell bench press

Bench and weights reps

chesttricepsshoulders

Bent-over dumbbell row

Dumbbells reps

backlatsbiceps

Neutral-grip dumbbell row

Dumbbells reps

backlatsbiceps

Dumbbell squat

Dumbbells reps

quadsglutescore

Dumbbell Romanian deadlift

Dumbbells reps

hamstringsglutesback

Dumbbell front raise

Dumbbells reps

shoulderscore

Dumbbell lateral raise

Dumbbells reps

shoulders

Dumbbell overhead triceps extension

Dumbbells reps

tricepscore

Seated dumbbell overhead triceps extension

Bench and weights reps

tricepscore

Dumbbell calf raise

Dumbbells reps

calves

Barbell curl

Barbell reps

bicepsforearms and grip

Reverse barbell curl

Barbell reps

bicepsforearms and grip

Barbell overhead press

Barbell reps

shoulderstricepscore

Barbell bench press

Barbell reps

chesttricepsshoulders

Incline barbell bench press

Barbell reps

chestshoulderstriceps

Close-grip barbell bench press

Barbell reps

chesttricepsshoulders

Bent-over barbell row

Barbell reps

backlatsbiceps

Underhand barbell row

Barbell reps

backlatsbiceps

Barbell Romanian deadlift

Barbell reps

hamstringsglutesback

Barbell deadlift

Barbell reps

hamstringsglutesback

Barbell back squat

Barbell reps

quadsglutescore

Barbell front squat

Barbell reps

quadsglutescore

Cable biceps curl

Cable machine reps

bicepsforearms and grip

Cable rope hammer curl

Cable machine reps

bicepsforearms and grip

Cable front raise

Cable machine reps

shoulderscore

Cable triceps pushdown

Cable machine reps

triceps

Rope triceps pushdown

Cable machine reps

triceps

Cable overhead triceps extension

Cable machine reps

tricepscore

Seated cable row

Cable machine reps

backlatsbiceps

Wide-grip seated cable row

Cable machine reps

backlatsbiceps

Lat pulldown

Cable machine reps

latsbackbiceps

Neutral-grip lat pulldown

Cable machine reps

latsbackbiceps

Underhand lat pulldown

Cable machine reps

latsbackbiceps

Machine chest press

Machines reps

chesttricepsshoulders

Machine shoulder press

Machines reps

shoulderstricepscore

Machine seated row

Machines reps

backlatsbiceps

Machine lat pulldown

Machines reps

latsbackbiceps

Machine leg extension

Machines reps

quads

Seated machine leg curl

Machines reps

hamstrings

Kettlebell goblet squat

Kettlebell reps

quadsglutescore

Kettlebell deadlift

Kettlebell reps

hamstringsglutesback

Kettlebell Romanian deadlift

Kettlebell reps

hamstringsglutesback

Double kettlebell row

Kettlebell reps

backlatsbiceps

45-degree leg press

Machines reps

quadsgluteshamstrings

Hack squat

Machines reps

quadsglutescore

Smith machine squat

Machines reps

quadsglutescore

Pec deck fly

Machines reps

chestshoulders

Reverse pec deck fly

Machines reps

shouldersback

Machine hip thrust

Machines reps

gluteshamstringscore

Barbell hip thrust

Barbell reps

gluteshamstringscore

Dumbbell hip thrust

Bench and weights reps

gluteshamstringscore

Standing machine calf raise

Machines reps

calves

Seated machine calf raise

Machines reps

calves

Standing cable fly

Cable machine reps

chestshoulderscore

Low-to-high cable fly

Cable machine reps

chestshoulderscore

Dumbbell chest fly

Bench and weights reps

chestshoulders

Bent-over dumbbell reverse fly

Dumbbells reps

shouldersbackcore

Chest-supported dumbbell row

Bench and weights reps

backlatsbiceps

Dumbbell goblet squat

Dumbbells reps

quadsglutescore

Barbell good morning

Barbell reps

hamstringsglutesback

Cable straight-arm pulldown

Cable machine reps

latscore

Smith machine bench press

Machines reps

chesttricepsshoulders

Smith machine incline press

Machines reps

chestshoulderstriceps

Seated Smith machine shoulder press

Machines reps

shoulderstriceps

Lying dumbbell triceps extension

Bench and weights reps

triceps

Dumbbell triceps kickback

Dumbbells reps

triceps

Seated dumbbell lateral raise

Bench and weights reps

shoulders

Incline dumbbell chest fly

Bench and weights reps

chestshoulders

Chest-supported dumbbell reverse fly

Bench and weights reps

shouldersback

High-to-low cable fly

Cable machine reps

chestshoulderscore

Cable rope face pull

Cable machine reps

shouldersback

Floor push-up

No equipment reps

chesttricepsshoulders

Knee-supported push-up

No equipment reps

chesttricepsshoulders

Overhand pull-up

Pull-up bar reps

latsbicepsforearms and grip

Pull-up lowering drill

Pull-up bar reps

latsbicepsforearms and grip

Low-bar inverted row

Low bar reps

backbicepsshoulders

Bodyweight dip on parallel bars

Parallel bars reps

chesttricepsshoulders

Bodyweight squat

No equipment reps

quadsgluteshamstrings

Supine hollow hold

No equipment time

core

Plank on forearms and toes

No equipment time

coreshouldersglutes

Hanging bent-knee raise

Pull-up bar reps

corehip flexorsforearms and grip

Timed dead hang

Pull-up bar time

forearms and gripshoulderslats

Underhand chin-up

Pull-up bar reps

bicepslatsforearms and grip

Hands-elevated push-up

Low bar reps

chesttricepsshoulders

Floor glute bridge

No equipment reps

gluteshamstringscore

Short-range floor crunch

No equipment reps

core

Supine double-leg raise

No equipment reps

corehip flexors

Wall-supported squat hold

Wall time

quadsglutescore

Two-leg standing calf raise

No equipment reps

calves

Standing wall push-up

Wall reps

chesttricepsshoulders

Bodyweight forward lunge

No equipment reps

quadsgluteshamstrings

Single-leg box step-up

Box or bench reps

quadsgluteshamstrings

Bodyweight reverse lunge

No equipment reps

quadsgluteshamstrings

Bench-supported bodyweight hip thrust

Box or bench reps

gluteshamstringscore

Unloaded good morning

No equipment reps

hamstringsglutesback