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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
Filters (2)
Muscle
Impact
Fallen flagIntermediate10 reps
Fallen tucked flagIntermediate10 reps
False grip hang with bent armsIntermediate30 seconds
False grip isometric high pull-upsIntermediate30 seconds
False grip pull-upsIntermediate10 reps
Flag elevationsIntermediate10 reps
Flag grip familiarizationIntermediate10 reps
Floor row with elastic bandIntermediate10 reps- Frog standIntermediate10 reps
Full hefesto pull with supportIntermediate10 reps
Hammer curlsIntermediate10 reps
Hammercurls on cableIntermediate10 reps
HeadbangersIntermediate10 reps
HefestoIntermediate10 reps
Hefesto negativesIntermediate10 reps
Hefesto with feet on the groundIntermediate10 reps- Hercules pillarsIntermediate10 reps
Hinge rowIntermediate10 reps
Isometric prone pull-upsIntermediate30 seconds
Isometric pull-ups commandIntermediate30 seconds
Isometric supine pull-upsIntermediate30 seconds
Kettlebell ballistic rowIntermediate10 reps- Kettlebell concentration curlIntermediate10 reps
Kettlebell high pullIntermediate10 reps- Kettlebell preacher curlIntermediate10 reps
Kettlebell shoulder haloIntermediate10 reps
Kettlebell two-handed biceps curlIntermediate10 reps- Kong curlIntermediate10 reps
Korean dips with extensionIntermediate10 reps
L front pull to inverted pullIntermediate10 reps
L front pull to pull-upsIntermediate10 reps
L row on ringsIntermediate10 reps- Landmine bicep curlIntermediate10 reps
- Landmine concentration curlIntermediate10 reps
Lat pulldown (machine)Intermediate10 reps- Lying dumbbell curlsIntermediate10 reps
Mentzer pulldownIntermediate10 reps
Mesías sequenceIntermediate10 reps
Middle stop pull-upsIntermediate10 reps
Mixed grip pull-upsIntermediate10 reps