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Upper body
Biceps
Chest
Forearms
Lats
Shoulders
Triceps
Upper back
Core
Core
Lower back
Lower body
Adductors
Calves
Glutes
Hamstrings
Quads
Full body
Cardiovascular
105 exercises
90/90 hip switch
Glutes, Adductors
0
Air bike intervals
intermediate
Cardiovascular
2
Arnold press
Shoulders
0
Assisted dip
Triceps, Chest
12
Assisted pull-up
Lats
12
Back extension
Lower back, Glutes
7
Back squat
intermediate
Quads, Glutes
11
Bag work
Cardiovascular, Shoulders
1
Barbell row
intermediate
Upper back, Lats
2
Barbell shrug
Upper back
1
Battle rope waves
Cardiovascular, Shoulders
0
Bench press
intermediate
Chest
14
Box jump
intermediate
Quads, Glutes
0
Bulgarian split squat
intermediate
Quads, Glutes
0
Butterfly stretch
Adductors
0
Cable crossover
Chest
4
Cable curl
Biceps
16
Cable lateral raise
Shoulders
0
Cable seated row
Upper back, Lats
0
Cable woodchop
Core
7
Cat-cow
Lower back
0
Child's pose
Lower back
0
Chin-up
intermediate
Lats, Biceps
0
Close-grip bench press
intermediate
Triceps, Chest
0
Cobra stretch
Core
0
Cross-body shoulder stretch
Shoulders
0
Deadlift
advanced
Hamstrings, Glutes, Lower back
1
Dip
intermediate
Triceps, Chest
2
Doorway chest stretch
Chest
0
Dumbbell bench press
Chest
7
Dumbbell curl
Biceps
3
Dumbbell front raise
Shoulders
0
Dumbbell lateral raise
Shoulders
0
Dumbbell pullover
Lats, Chest
1
Dumbbell row
Lats, Upper back
2
Dumbbell shoulder press
Shoulders
4
Elliptical
Cardiovascular
8
Face pull
Upper back, Shoulders
7
Farmer's carry
Forearms, Core
4
Front squat
intermediate
Quads, Glutes
0
Glute bridge
Glutes
3
Glute kickback
Glutes
0
Goblet squat
Quads, Glutes
0
Good morning
intermediate
Hamstrings, Lower back
0
Hack squat
intermediate
Quads
14
Hammer curl
Biceps, Forearms
0
Hanging leg raise
intermediate
Core
0
Hip abduction
Glutes
17
Hip adduction
Adductors
11
Hip thrust
Glutes
7
Incline bench press
intermediate
Chest, Shoulders
3
Incline dumbbell press
Chest, Shoulders
3
Incline walk
Cardiovascular, Glutes
9
Kettlebell swing
Glutes, Hamstrings
1
Kneeling hip flexor stretch
Quads
0
Kneeling lat stretch
Lats
0
Lat pulldown
Lats
28
Leg extension
Quads
17
Leg press
Quads, Glutes
27
Lying leg curl
Hamstrings
9
Machine chest press
Chest
40
Machine crunch
Core
9
Machine incline press
Chest, Shoulders
13
Machine lateral raise
Shoulders
5
Machine row
Upper back, Lats
44
Machine shoulder press
Shoulders
27
Nordic curl
advanced
Hamstrings
0
Open book rotation
Upper back
0
Overhead press
intermediate
Shoulders
5
Overhead tricep extension
Triceps
1
Overhead triceps stretch
Triceps
0
Pec fly
Chest
21
Pendulum squat
intermediate
Quads
2
Pigeon stretch
Glutes
0
Plank
Core
0
Preacher curl
Biceps
6
Pull-up
intermediate
Lats
17
Push-up
Chest
0
Rear delt fly
Shoulders, Upper back
15
Reverse lunge
Quads, Glutes
0
Romanian deadlift
intermediate
Hamstrings, Glutes
2
Rowing
Cardiovascular, Upper back
4
Seated calf raise
Calves
4
Seated leg curl
Hamstrings
13
SkiErg pulls
Cardiovascular, Lats
1
Skull crusher
Triceps
1
Sled push
Quads, Glutes, Cardiovascular
3
Smith machine squat
Quads, Glutes
3
Stair climb
Cardiovascular, Glutes
6
Standing calf raise
Calves
11
Standing hamstring stretch
Hamstrings
0
Standing quad stretch
Quads
0
Stationary cycling
Cardiovascular, Quads
11
Step-up
Glutes, Quads
0
Straight-arm pulldown
Lats
0
Sumo deadlift
advanced
Glutes, Hamstrings, Adductors
0
Trap-bar deadlift
intermediate
Quads, Glutes, Hamstrings
0
Treadmill run
Cardiovascular
9
Tricep kickback
Triceps
0
Triceps pushdown
Triceps
21
Upright Rows
intermediate
Shoulders, Upper back
1
Walking lunge
Quads, Glutes
2
Wall calf stretch
Calves
0
World's greatest stretch
Glutes, Hamstrings
0
Wrist and forearm stretch
Forearms
0
