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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
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Impact
Bench dipBeginner10 reps- Bench lift off activeIntermediate30 seconds
- Bench lift off staticIntermediate30 seconds
Benchpress dumbbellsIntermediate10 reps
Bent over dumbbell rows (single arm)Advanced10 reps- Bent-over lateral raisesIntermediate10 reps
- BlazeIntermediate10 reps
- Butchers block stretchIntermediate30 seconds
- Chest-supported rear delt raiseBeginner10 reps
- Copenhagen adduction exerciseIntermediate10 reps
- Couch stretchIntermediate30 seconds
- DB underhand bench pressIntermediate10 reps
Decline bench leg raiseAdvanced10 reps- Diagonal shoulder pressIntermediate10 reps
Dips between two benchesIntermediate10 reps- Dumbell tate pressIntermediate10 reps
- Elbows tucked DB bench pressIntermediate10 reps
- Elevación lateral poleaIntermediate10 reps
- Elevated prayer stretchIntermediate30 seconds
- Flat machine pressIntermediate10 reps
- Fly with dumbbells, decline benchAdvanced10 reps
Incline bench press - MPBeginner10 reps
Incline chest-supported dumbbell rowBeginner10 reps
Incline crunchesBeginner10 reps
Incline push-upBeginner10 reps- Incline shoulder press upBeginner10 reps
- Legend incline bench pressBeginner10 reps
- Lying dumbbell curlsIntermediate10 reps
- No leg drive dumbbell chest pressIntermediate10 reps
- Patadas traserasIntermediate10 reps
- Reverse hyperextensionIntermediate10 reps
- Rowing, lying on benchIntermediate10 reps
- Seated bench pressBeginner10 reps
- Seated figure fourBeginner10 reps
- Seated triceps pressBeginner10 reps
Seated w curlBeginner10 reps
Single-leg side glute pressIntermediate10 reps
Skullcrusher sz-barIntermediate10 reps
Smith pressIntermediate10 reps- Spider curlIntermediate10 reps