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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Impact
Hammer curlsIntermediate10 reps- Helms rowIntermediate10 reps
Incline bench reverse flyBeginner10 reps- Incline DB y-raiseBeginner10 reps
- Incline dumbbell flyBeginner10 reps
- Incline dumbbell rowBeginner10 reps
- Incline OHP DBBeginner10 reps
- Incline static holdBeginner30 seconds
- Internally rotated seated rear delt flyBeginner10 reps
- Jalon caballero unialteralIntermediate10 reps
Kettlebell one legged deadliftIntermediate10 reps- Kong curlIntermediate10 reps
- Kreis press DBIntermediate10 reps
- Lat pull DBIntermediate10 reps
- Lateral raise isometricIntermediate30 seconds
Lateral raisesIntermediate10 reps- Lateral-to-front raisesIntermediate10 reps
- Lawnmower rowIntermediate10 reps
- Laying lateral raiseBeginner10 reps
- Lento avanti sedutoIntermediate10 reps
- Lying dumbbell row SS seated shrugBeginner10 reps
- Lying rotator cuff exerciseIntermediate10 reps
- Lying triceps kickbackIntermediate10 reps
- One-arm dumbbell rowAdvanced10 reps
One-arm dumbbell tricep extensionAdvanced10 reps- One-arm heavy rowAdvanced10 reps
Pinwheel curl (dumbbell)Intermediate10 reps- Plank IYTWIntermediate30 seconds
- Preacher curl - externally rotatedIntermediate10 reps
- Preacher curl - internally rotatedIntermediate10 reps
- Preacher curl isometricIntermediate30 seconds
- PulloverIntermediate10 reps
- Pushup to renegade rowIntermediate10 reps
Rear delt raisesIntermediate10 reps
Renegade rowIntermediate10 reps- Roman chair RDLSIntermediate10 reps
Russian twistIntermediate10 reps- Seated dumbbell side lateralBeginner10 reps
- Seated lateral raiseBeginner10 reps
Seated rear delt riseBeginner10 reps