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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

Library

443 exercises

• Muscle up with grip changeBicepsPull-up barAdvanced10 reps
• Narrow grip muscle upBicepsPull-up barAdvanced10 reps
• Narrow grip pull-upsBicepsPull-up barIntermediate10 reps
• NNeck extensionBicepsCable machineIntermediate10 reps
• Negative front leverAbsPull-up barAdvanced30 seconds
• Neutral-grip chest pulldownBicepsCable machineIntermediate10 reps
• Neutral-grip row on ringsBicepsRingsIntermediate10 reps
• Neutral pull-upsBicepsPull-up barIntermediate10 reps
• Neutral pull-ups on ringsBicepsRingsIntermediate10 reps
• No-dip muscle upBicepsPull-up barAdvanced10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• One arm australian pull-upsBicepsLow barAdvanced10 reps
• OOne-arm dumbbell rowBicepsDumbbellsAdvanced10 reps
• One arm front leverBicepsPull-up barAdvanced30 seconds
• One arm front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm front lever warm-upBicepsLow barAdvanced30 seconds
• One arm front lever with elastic bandBicepsPull-up bar +1Advanced30 seconds
• One arm isometric pull-upsBicepsPull-up barAdvanced30 seconds
• One arm kettlebell biceps curlBicepsKettlebellAdvanced10 reps
• One arm kettlebell rowBicepsKettlebellAdvanced10 reps
• One arm pull-upsBicepsPull-up barAdvanced10 reps
• One arm row on ringsBicepsRingsAdvanced10 reps
• One arm tucked front leverBicepsPull-up barAdvanced30 seconds
• One arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• One-handed kettlebell curlsBicepsKettlebellIntermediate10 reps
• OOverhand cable curlBicepsCable machineIntermediate10 reps
• Partial australian chin upsBicepsLow barBeginner10 reps
• Partial hefesto on ringsBicepsRingsBeginner10 reps
• Partial hefesto pull with supportBicepsLow barBeginner10 reps
• Partial prone pull-ups with closed gripBicepsPull-up barBeginner10 reps
• Partial supine push-ups with elbows forwardBicepsPull-up barBeginner10 reps
• Partial supine tucked back pullBicepsPull-up barBeginner10 reps
• Pelicans on ringsBicepsRingsIntermediate10 reps
• Pike on the barAbsPull-up barIntermediate10 reps
• PPlate alternating deadstop rowBicepsWeight plateIntermediate10 reps
• PPlate bicep curlBicepsWeight plateBeginner10 reps
• PPlate curl to overhead pressBicepsWeight plateIntermediate10 reps
• PPlate curl to overhead press to tricep extensionBicepsWeight plateAdvanced10 reps
• PPlate squat hold curlBicepsWeight plateIntermediate30 seconds

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