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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

539 exercises

• Neutral explosive pull-upsBicepsPull-up barAdvanced30 seconds
• No-dip muscle upBicepsPull-up barAdvanced10 reps
• O-pose holdAbsNo equipmentAdvanced30 seconds
• 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
• One arm dead hangForearmsPull-up barAdvanced30 seconds
• OOne-arm dumbbell rowBicepsDumbbellsAdvanced10 reps
• One-arm dumbbell tricep extensionDumbbellsAdvanced10 reps
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 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 handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm hanging leg raisesForearmsPull-up barAdvanced10 reps
• OOne-arm heavy rowLatsDumbbellsAdvanced10 reps
• One arm isometric dipsTricepsParallel barsAdvanced30 seconds
• One arm isometric pull-upsBicepsPull-up barAdvanced30 seconds
• One arm kettlebell biceps curlBicepsKettlebellAdvanced10 reps
• One arm kettlebell rowBicepsKettlebellAdvanced10 reps
• OOne arm overhead cable tricep extensionTricepsCable machineAdvanced10 reps
• One-arm plank holdAbsNo equipmentAdvanced30 seconds
• One arm pull-upsBicepsPull-up barAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm push-ups with chest clapTricepsNo equipmentAdvanced30 seconds
• One arm row on ringsBicepsRingsAdvanced10 reps
• One arm scapular retractionLatsPull-up barAdvanced10 reps
• One-arm sphinx push-upsTricepsNo equipmentAdvanced10 reps
• OOne arm triceps extensions on cableTricepsCable machineAdvanced10 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 leg weighted partial squatQuadsKettlebell +1Advanced10 reps
• One straddle leg and one advanced tucked front leverAbsPull-up barAdvanced30 seconds
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• Pistol squatQuadsNo equipmentAdvanced10 reps
• PPistol squats rightGlutesNo equipmentAdvanced10 reps

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