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Category
Chest
Count
10
1
Bench Press
2
Chest Press (DB)
3
Incline Press
4
Close Grip Press
5
Standing Cable Crossover
6
Seated Cable Fly
7
Horizontal Chest Fly
8
Push ups
9
Incline Push up
10
Decline Press
11
Hanging Leg Raise
12
Tuck and Hold
13
Cat/Cow
14
Weighted Oblique Stretch
15
Russian Twist
16
Tuck Up Static
17
Deadlift
18
Seated Row
19
Lat Pulldowns
20
Seated Reverse Cable Fly
21
Chest Supported Rows
22
Reverse Fly
23
Squats
24
Lunges
25
Good Morning
26
Hip Thrusts
27
Calf Raise
28
Seated Leg Press
29
Leg Curl
30
Leg extension
31
Overhead Press
32
Behind Neck Press
33
Standing Lat Raises (Cable)
34
Seated Lat Raises (DB)
35
Shrugs
36
Dips
37
Bentover Tricep Extensions
38
Tricep Pulldowns
39
EZ Bar Skull Crusher
40
41
Chin ups
42
Ring Pulls
43
Bicep Curls (DB)
44
Twisted Bicep Curls (Seated)
45
21 Curls
46
Band Extensions
47
Lateral Raise to 45
48
Band Protractions
49
The Whippet
50
Band Disclocations
51
Overhead Distraction Mobilization
52
Trap Smash (lac ball)
53
Elevated Lunge Hold
54
Elevated Peacock
55
T Stretch
56
Foam Roller
57
Band External Rotations
58
Lacrosse Ball
59
Band Pull Downs
Category
Core
Count
6
Category
Back
Count
6
Category
Legs
Count
8
Category
Shoulders
Count
5
Category
Triceps
Count
5
Category
Biceps
Count
5
Category
Resistance
Count
14
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Category
Repetitions
Current Max Weight/Reps
Last workout intensity
Attachments
Notes
Summary
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Chest
5x5 (heavy) or 3x10 (less weight)
90lbs x 5 (smith)
50%
First workout shoulder clicking etc...
Chest
5x5 (heavy) or 3x10 (less weight)
90lbs x 10-12
85%
Chest
5x5 (heavy) or 3x10 (less weight)
70lbs x 10-12
75%
Chest
AMQRAP
Chest
3x10-12
60lbs
70%
Chest
3x10-12
80lbs x 10
80%
Chest
5x5 (heavy) or 3x10 (less weight)
Chest
3x15 or AMQRAP
Chest
3x15 or AMQRAP
Chest
5x5 (heavy) or 3x10 (less weight)
50lbs x 10
70%
Core
3x15
Core
5x45s
Core
5x5
BW
75%
Core
5x30s
Core
5x12
15lbs
80%
Core
5x30s
BW
75%
Back
5x5 (heavy) or 3x10 (less weight)
Back
3x10-12
Back
3x10-12
Back
3x10-12
Back
3x10-12
Back
5x5 (heavy) or 3x10 (less weight)
Legs
5x5 (heavy) or 3x10 (less weight)
70lbs
70%
Legs
5x5 each side
Legs
3x10-12
Legs
3x10-12
Legs
3x10-12
Legs
3x5
230lbs
80%
Legs
3x10-12
100lbs
80%
Legs
3x10
70lbs
80%
Shoulders
5x5 (heavy) or 3x10 (less weight)
Shoulders
5x5 (heavy) or 3x10 (less weight)
Shoulders
3x10-12
10lbs
75%
Shoulders
3x10-12
Shoulders
3x10-12
Triceps
3x10 or AMQRAP
Triceps
3x10-12
15lbs x 10
80%
Triceps
3x10-12
50lbs
75%
Triceps
3x10-12
Triceps
Biceps
AMQRAP
Biceps
3x10-12
High rows x 10
Biceps
3x10 or AMQRAP w/SS
Biceps
3x10-12
Biceps
3x21
Resistance
x15 per side
Resistance
x15 per side
Resistance
x15 w/ 10 sec pause
Resistance
x15 w/ 10 sec pause
Resistance
x15
Resistance
x 2 min per side
Resistance
x 2 min per side
Resistance
30s per side
Resistance
1 min per side
Resistance
30s per side
Resistance
2 min
Resistance
x15 per side
Resistance
1-2 min per area
Resistance
x15 w/ 10 sec pause
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59 records
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