Exercises
Body Focus
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Exercise
1
Push Ups
2
Hammer Incline
3
Incline Dumbell
4
Flat Dumbbell
5
Flat Dumbbell [close grip]
6
Cable Crossovers
7
Dips
8
Cable Press Down [reverse grips]
9
Rope Pull Downs
10
Pull Ups
11
Barbell Rows, Close Grip
12
Seated Cable Row, Underhand Grip
13
T-Bar Rows
14
Hyperextensions
15
Alternating Dumbbell Curls
16
Seated Concentration Curls
17
Seated Lateral Dumbbell Raises
18
Hammer Curls
19
Double Leg Extensions
20
Leg Press
21
Hack Squats
22
Leg Extensions
23
Lying Leg Curls
24
Seated Calve Raises
25
Machine Incline Chest Press
26
Machine Cable Flys
27
Overhead Press
28
Side Lateral And Front Raise
29
Reverse Pec Deck
30
Shrugs
31
Cable Front Raises
32
Cable Lateral Raises
33
Pull Ups
34
Lat Pull Downs Close Grip
35
Lat Pull Downs Wide Grip
36
Hammer Lat Machine
37
Seated Single Arm Cable Rows (Underhand)
38
Alternating Bicep Curls
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Sets
Reps
Output
Rotation
Body Focus
2
20
Day 1
Chest And Triceps
3
12, 12, 10
Day 1
Chest And Triceps
3
12, 12, 10
Day 1
Chest And Triceps
4
12, 10, 10, 10
Day 1
Chest And Triceps
3
12, 12, 10
Day 1
Chest And Triceps
4
15, 12, 12, 12
Day 1
Chest And Triceps
2
Until Failure
Day 1
Chest And Triceps
4
12, 12, 10, 10
Day 1
Chest And Triceps
4
15, 12, 12, 10
Day 1
Chest And Triceps
3
Until Failure
Day 2
Lower/Mid Back and Biceps
4
12, 12, 10, 10
Day 2
Lower/Mid Back and Biceps
4
12, 12, 10, 10
Day 2
Lower/Mid Back and Biceps
4
12, 12, 10, 10
Day 2
Lower/Mid Back and Biceps
4
15, 15, 15
Day 2
Lower/Mid Back and Biceps
7
7
Day 2
Lower/Mid Back and Biceps
3
15, 15, 12
Day 2
Lower/Mid Back and Biceps
3
15, 15, 12
Day 2
Lower/Mid Back and Biceps
3
10, 10, 10
Day 2
Lower/Mid Back and Biceps
3
15, 12, 10
Day 3
Legs
5
20, 15, 12, 12, 10
Day 3
Legs
4
12, 12, 12, 12
Day 3
Legs
3
12, 12, 12
Day 3
Legs
4
12, 12, 12, 12
Day 3
Legs
3
20
Day 3
Legs
3
15, 12, 10
Day 3
Chest And Triceps
3
15, 12, 12
Day 3
Chest And Triceps
4
12, 12, 10, 10
Day 4
Shoulders/Traps
4
15, 12, 12, 12
Day 4
Shoulders/Traps
4
15, 12, 12, 10
Day 4
Shoulders/Traps
4
12, 12, 12, 10
Day 4
Shoulders/Traps
3
12, 12, 12
Day 4
Shoulders/Traps
3
12, 12, 12
Day 4
Shoulders/Traps
3
Until Failure
Day 5
Lats
4
15, 12, 12, 15
Day 5
Lats
4
15, 12, 12, 15
Day 5
Lats
4
12, 12, 10, 15
Day 5
Lats
3
12, 12, 12
Day 5
Lats
7
7
Day 5
Lower/Mid Back and Biceps
38 records
Summary
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139
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