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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

151 exercises

• Muscle up on ringsTricepsRingsAdvanced10 reps
• Muscle up to front leverBicepsPull-up barAdvanced10 reps
• Muscle up with grip changeBicepsPull-up barAdvanced10 reps
• Narrow grip muscle upBicepsPull-up barAdvanced10 reps
• Negative front leverAbsPull-up barAdvanced30 seconds
• Negative jump-asissted muscle upBicepsPull-up barAdvanced30 seconds
• Negative weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• Neutral explosive pull-upsBicepsPull-up barAdvanced30 seconds
• No-dip muscle upBicepsPull-up barAdvanced10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• Olympic muscle up progressionAbsPull-up barAdvanced10 reps
• One arm australian pull-upsBicepsLow barAdvanced10 reps
• One arm bent rowLatsCable machineAdvanced10 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
• OOne-arm heavy rowLatsDumbbellsAdvanced10 reps
• One arm isometric pull-upsBicepsPull-up barAdvanced30 seconds
• One arm kettlebell rowBicepsKettlebellAdvanced10 reps
• One arm pull-upsBicepsPull-up barAdvanced10 reps
• One arm row on ringsBicepsRingsAdvanced10 reps
• One arm scapular retractionLatsPull-up barAdvanced10 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 straddle leg and one advanced tucked front leverAbsPull-up barAdvanced30 seconds
• Raises to half front lever in low barBicepsLow barAdvanced30 seconds
• Ring front leverAbsRingsAdvanced30 seconds
• RRing pull upLatsNo equipmentAdvanced10 reps
• RRing twisting chin upLatsNo equipmentAdvanced10 reps
• Rubber band assisted explosive pull-upsBicepsBand +1Advanced30 seconds
• Rubber band assisted muscle upTricepsPull-up bar +1Advanced10 reps
• Shoulder assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Shoulder-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Shoulder assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Singe leg dragon flagBicepsLow barAdvanced10 reps
• SSingle-arm cable row /w rotation (floor)LatsCable machineAdvanced10 reps

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