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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

• Neutral pull-upsBicepsPull-up barIntermediate10 reps
• No-dip muscle upBicepsPull-up barAdvanced10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• One arm front leverBicepsPull-up barAdvanced30 seconds
• One arm front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm front lever with elastic bandBicepsPull-up bar +1Advanced30 seconds
• One arm isometric pull-upsBicepsPull-up barAdvanced30 seconds
• One arm pull-upsBicepsPull-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
• Partial prone pull-ups with closed gripBicepsPull-up barBeginner10 reps
• Partial supine push-ups with elbows forwardBicepsPull-up barBeginner10 reps
• Partial supine tucked back pullBicepsPull-up barBeginner10 reps
• Pike on the barAbsPull-up barIntermediate10 reps
• Prone pull-upsBicepsPull-up barIntermediate10 reps
• Prone pull-ups at the waistLatsPull-up barIntermediate10 reps
• PPull-up isometric holdBicepsPull-up barIntermediate30 seconds
• Pullover with impulseAbsPull-up barIntermediate10 reps
• RReverse-grip pull-upsBicepsPull-up barIntermediate10 reps
• Rowing in barBicepsPull-up barIntermediate10 reps
• Rubber band assisted explosive pull-upsBicepsBand +1Advanced30 seconds
• Rubber band assisted muscle upTricepsPull-up bar +1Advanced10 reps
• Short prone pull-upsBicepsPull-up barIntermediate10 reps
• Short supine pull-upsBicepsPull-up barIntermediate10 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
• Single leg front leverAbsPull-up barAdvanced30 seconds
• Single leg front lever negativeAbsPull-up barAdvanced30 seconds
• Strict muscle upBicepsPull-up barAdvanced10 reps
• Strict pulloverAbsPull-up barIntermediate10 reps
• Supine muscle upBicepsPull-up barAdvanced10 reps
• Supine pull-upsBicepsPull-up barIntermediate10 reps
• Supine pull-ups in lBicepsPull-up barIntermediate10 reps
• Supine tucked back leverFront shouldersPull-up barAdvanced30 seconds
• Supine waist pull-upsBicepsPull-up barIntermediate10 reps
• Swing and half turnBicepsPull-up barBeginner10 reps
• Swing and quarter turnBicepsPull-up barIntermediate10 reps

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