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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
Chin upsIntermediate10 reps
Clap between legs pull-upsIntermediate30 seconds
Clap pull-upsIntermediate30 seconds
Climber australian pull-ups on ringsIntermediate10 reps
Close grip chin upsIntermediate10 reps
Close-grip lat pull downIntermediate10 reps
Close-grip press-upsIntermediate10 reps
Close-grip supinated lat pulldownIntermediate10 reps
Close grip weighted chin upsAdvanced10 reps
Close grip weighted pull-upsAdvanced10 reps
Commando pull-upsIntermediate10 reps- Cool-down swimIntermediate10 reps
Corner grip prone pull-upsIntermediate10 reps
Cross-bench dumbbell pulloversIntermediate10 reps- Cross-body cable y-raiseIntermediate10 reps
DeadliftIntermediate10 reps
Diagonal front leverAdvanced30 seconds
Double lunge with burpee and pull-upsIntermediate30 seconds
Double pull-upsIntermediate10 reps
Double stride with burpee and muscle upAdvanced30 seconds
Dragon flagAdvanced10 reps
Dragon flag raisesAdvanced10 reps
Dragon push-upsAdvanced10 reps- Dumbbell alternating pendlay rowAdvanced10 reps
Dumbbell bent over face pullIntermediate10 reps- Dumbbell knee lawnmower rowBeginner10 reps
- Dumbbell kneeling single arm rowBeginner10 reps
- Dumbbell laying incline rowBeginner10 reps
- Dumbbell laying rowBeginner10 reps
- Dumbbell pendlay rowIntermediate10 reps
Dumbbell pulloverIntermediate10 reps- Dumbbell pullover eccentricsBeginner30 seconds
- Dumbbell row bilateralBeginner10 reps
- Dumbbell row unilateralBeginner10 reps
- Dumbbell shoulder extensionIntermediate10 reps
- Dumbbell single arm pendlay rowIntermediate10 reps
- Dumbbell single arm pulloverBeginner10 reps
- Dumbbell single arm rear delt rowIntermediate10 reps
- Dumbbell single arm rowBeginner10 reps
- Dumbbell single arm row kneeBeginner10 reps