Presenting “Genesis Exercise Library”. The most extensive online exercise library in the country. Over 500 exercises of chest, back, shoulder, legs, abs, arms, calves etc. using Dumbbells, barbells and Gym Machines. No complicated explanations. No technical details. Just basic exercise movement in the simplest manner for people of all levels and age groups.
Curriculum
- 8 Sections
- 522 Lessons
- 13 Weeks
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- Shoulder109
- 1.0Military Press1 Minute
- 1.1Barbell Push Press1 Minute
- 1.2Seated Barbell Shoulder Press1 Minute
- 1.3Hex Bar Shoulder Press1 Minute
- 1.4Incline Bench Prone Military Press1 Minute
- 1.5Dumbbell Lateral Raise1 Minute
- 1.6Single Arm Dumbbell Press1 Minute
- 1.7Single Arm Dumbbell Hammer Press1 Minute
- 1.8Seated Dumbbell Hammer Press1 Minute
- 1.9Machine Press Pronated Grip1 Minute
- 1.10Machine Hammer Press1 Minute
- 1.11Smith Machine Military Press1 Minute
- 1.12Smith Machine Behind The Neck Press1 Minute
- 1.13Behind The Neck Barbell Press1 Minute
- 1.14Arnold Dumbbell Press1 Minute
- 1.15One Arm Arnold Press1 Minute
- 1.16Cable Shoulder Press1 Minute
- 1.17Alternate Cable Shoulder Press1 Minute
- 1.18Cable Rotational Overhead Press1 Minute
- 1.19Dumbbell Lateral Raise (Single Arm)1 Minute
- 1.20Cable Lateral Raise
- 1.21Dumbbell Hammer Lateral Raise1 Minute
- 1.22Incline Bench One Arm Dumbbell Lateral Raise1 Minute
- 1.23Dumbbell Front Raise1 Minute
- 1.24Hammer Grip Dumbbell Front Raise1 Minute
- 1.25Barbell Front Raise1 Minute
- 1.26Box Bar Front Raise1 Minute
- 1.27Plate Front Raise1 Minute
- 1.28Cable Front Raise1 Minute
- 1.29Rope Front Raise1 Minute
- 1.30One Arm Cable Front Raise1 Minute
- 1.31Bent Over Cable Lateral Raise1 Minute
- 1.32Seated Dumbbell Press1 Minute
- 1.33Bent Over Single Arm Cable Lateral Raise1 Minute
- 1.34Incline Bench Pronated Dumbbell Lateral Raises1 Minute
- 1.35Incline Bench Pronated Dumbbell Front Raise1 Minute
- 1.36Incline Bench Pronated Dumbbell Hammer Front Raise1 Minute
- 1.37Incline Bench Pronated Barbell Front Raise1 Minute
- 1.38Incline Bench Pronated Box Bar Front Raise1 Minute
- 1.39Incline Bench Pronated Plate Front Raise1 Minute
- 1.40Incline Bench Pronated Single Arm Dumbbell Front Raise1 Minute
- 1.41Incline Bench Pronated Single Arm Rear Delt Raise1 Minute
- 1.42Incline Bench Pronated Single Arm Dumbbell Front Raise1 Minute
- 1.43Incline Supinated Barbell Front Raise1 Minute
- 1.44Incline Supinated Dumbbell Hammer Front Raise1 Minute
- 1.45Lying Flat Bench Cable Upright Row1 Minute
- 1.46Lying Cable Front Raise1 Minute
- 1.47Single Arm Leaning Dumbbell Lateral Raise1 Minute
- 1.48Dumbbell Cross Body Front Raise1 Minute
- 1.49Single Plate Halo1 Minute
- 1.50Overhead Reverse Flyes1 Minute
- 1.51Plate Both Arm Car Drivers1 Minute
- 1.52Cable Y Raise1 Minute
- 1.53Rope Y Raise1 Minute
- 1.54Barbell Upright Row (Wide Grip)1 Minute
- 1.55Reverse Pec Dec Flye1 Minute
- 1.56Barbell Upright Row (Medium Grip)1 Minute
- 1.57Barbell Uright Row (Close Grip)1 Minute
- 1.58Dumbbell Upright Row1 Minute
- 1.59Single Arm Dumbbell Upright Row1 Minute
- 1.60Single Arm Cable Upright Row1 Minute
- 1.61Cable Standing Cross Row1 Minute
- 1.62Cable Rear Delt Row1 Minute
- 1.63Rope Upright Row1 Minute
- 1.64Both Arm Cable Upright Row1 Minute
- 1.65Smith Machine Upright Row1 Minute
- 1.66Single Arm Smith Machine Upright Row1 Minute
- 1.67Shoulder Dips1 Minute
- 1.68Side Dumbbell Shrugs1 Minute
- 1.69Hex Bar Shrugs1 Minute
- 1.70Front Barbell Shrugs1 Minute
- 1.71Smith Machine Behind The Back Shrugs
- 1.72Wide Grip Barbell Shrugs (Clean Shrugs)
- 1.73Single Arm Leaning Cable Lateral Raise1 Minute
- 1.74Calf Hack Machine Shoulder Shrugs1 Minute
- 1.75Cable Shrugs1 Minute
- 1.76Behind The Back Cable Shrugs1 Minute
- 1.77Single Arm Dumbbell Shrugs1 Minute
- 1.78Dumbbell Lateral Raise Shrugs1 Minute
- 1.79Cable Reverse Flyes1 Minute
- 1.80Inverted Scapula Shrugs1 Minute
- 1.81Overhead Dumbbell Shrugs1 Minute
- 1.82T-Bar Shrugs1 Minute
- 1.83Overhead Barbell Shrugs1 Minute
- 1.84Behind The Back Upright Barbell Pulls1 Minute
- 1.85Incline Pronated Dumbbell Shrugs1 Minute
- 1.86Shot Put Press1 Minute
- 1.87Dumbebell Rorational Overhead Press
- 1.88Barbell Z-Press1 Minute
- 1.89Barbell Squat Ppress1 Minute
- 1.90Dumbbell Z-Press1 Minute
- 1.91Dumbbell Squat Press1 Minute
- 1.92Single Arm Thruster1 Minute
- 1.93Side Lunge Alternate Dumbbell Press1 Minute
- 1.94Incline Pronated Y Raise1 Minute
- 1.95Seated Dumbbell External Rotation1 Minute
- 1.96Lying External Rotation1 Minute
- 1.97Dumbbell Diagonal Raise1 Minute
- 1.98Cable Diagonal Raise1 Minute
- 1.99Cable External Rotation1 Minute
- 1.100Cable Internal Rotation1 Minute
- 1.10190 Degree Cable External Rotation1 Minute
- 1.102Dumbbell Prone Row With Abduction1 Minute
- 1.103Cuban Rotation1 Minute
- 1.104Cable Lateral Raise (Single Arm)1 Minute
- 1.105Bent Over Dumbbell Lateral Raises1 Minute
- 1.106Barbell Bentover Rear Delt Row1 Minute
- 1.107Incline Bench Pronated Dumbbell T Raise1 Minute
- 1.108Seated Row To Chin (Ropes)1 Minute
- Forearms13
- 2.0Plate Pinch Curls1 Minute
- 2.1Dumbbell Wrist Rotation1 Minute
- 2.2Plate Radial Deviation1 Minute
- 2.3Pronated Grip Barbell Wrist Curls1 Minute
- 2.4Pronated Grip E-Z Bar Curl1 Minute
- 2.5Pronated Grip Barbell Curl1 Minute
- 2.6Dumbell Curl Wrist To Fingers1 Minute
- 2.7Dumbbell Hammer Grip Wrist Curl1 Minute
- 2.8Pronated Grip Preacher E-Z Bar Curl
- 2.9Barbell Wrist Curl To Fingers1 Minute
- 2.10Pronated Grip Cable Curl1 Minute
- 2.11Pronated Grip Preacher Straight Bar Curl1 Minute
- 2.12Pronated Dumbbell Curl1 Minute
- Chest61
- 3.16Incline Barbell Press1 Minute
- 3.17Decline Barbell Press1 Minute
- 3.18Barbell Neck Press1 Minute
- 3.19Barbell Reverse Grip Bench Press1 Minute
- 3.20Barbell Reverse Grip Incline Press1 Minute
- 3.21Barbell Reverse Grip Decline Press1 Minute
- 3.22Incline Dumbbell Press1 Minute
- 3.23Hammer Grip Decline Dumbbell Press1 Minute
- 3.24Dumbbell Bench Press1 Minute
- 3.25Hammer Grip Incline Dumbbell Press1 Minute
- 3.26Hammer Grip Dumbbell Bench Press1 Minute
- 3.27Reverse Grip Dumbbell Bench Press1 Minute
- 3.28Reverse Grip Incline Dumbbell Press1 Minute
- 3.29Reverse Grip Decline Dumbbell Press1 Minute
- 3.30Single Arm Decline Dumbbell Press1 Minute
- 3.31Single Arm Dumbbell Bench Press1 Minute
- 3.32Close Grip Dumbbell Bench Press1 Minute
- 3.33Hammer Grip Single Arm Dumbbell Bench Press1 Minute
- 3.34Decline Dumbbell Flyes1 Minute
- 3.35Hammer Grip Single Arm Decline Dumbbell Press1 Minute
- 3.36Reverse Grip Single Arm Decline Dumbbell Press1 Minute
- 3.37Reverse Grip Single Arm Dumbbell Bench Press1 Minute
- 3.38Hammer Grip Single Arm Incline Dumbbell Press1 Minute
- 3.39Reverse Grip Single Arm Incline Dumbbell Press1 Minute
- 3.40Close Grip Incline Dumbbell Press1 Minute
- 3.41Dumbbell Floor Press1 Minute
- 3.42Close Grip Bench Press (Elbows Flared Out)1 Minute
- 3.43Smith Machine Bench Press1 Minute
- 3.44Close Grip Smith Machine Bench Press1 Minute
- 3.45Smith Machine Incline Press1 Minute
- 3.46Close Grip Smith Machine Incline Press1 Minute
- 3.47Lying Incline Bench Plate Press1 Minute
- 3.48Lying Decline Bench Plate Press1 Minute
- 3.49Around The World1 Minute
- 3.50Single Arm Dumbbell Floor Press1 Minute
- 3.51Dumbbell Hammer Floor Press1 Minute
- 3.52Dumbbell Floor Flyes1 Minute
- 3.53Decline Dumbbell Press1 Minute
- 3.54Dumbbell Flyes1 Minute
- 3.55Parallel Bar Dips1 Minute
- 3.56Single Arm Incline Dumbbell Press1 Minute
- 3.57Reverse Dumbbell Floor Press1 Minute
- 3.58Smith Machine Decline Press1 Minute
- 3.59Cable Cross (Down To Up)1 Minute
- 3.60Seated Cable Chest Press1 Minute
- 3.61Cable Cross (Up To Down)1 Minute
- 3.62Incline Dumbbell Flyes1 Minute
- 3.63Pec Dec Flye1 Minute
- 3.64Incline Dumbbell Low Flyes1 Minute
- 3.65Cable Cross (Back To Front)1 Minute
- 3.66Flat Dumbbell Low Flyes1 Minute
- 3.67Lying Flat Bench Plate Press1 Minute
- 3.68Standing Barbell Front Thrusts]1 Minute
- 3.69Plate Halo1 Minute
- 3.70Close Grip Parallel Bar Dips1 Minute
- 3.71Close Grip Bench Press (Arms By Th Side)1 Minute
- 3.72Smith Machine Close Grip Bench Press1 Minute
- 3.73Barbell Bench Press1 Minute
- 3.74Incline Cable Low Flyes1 Minute
- 3.75Single Arm Cable Crossover (Push Up Position)1 Minute
- 3.76Standing Plate Press1 Minute
- Legs121
- 4.1Squat Press1 Minute
- 4.2Spit Barbell Good Mornings1 Minute
- 4.3Zercher Good Mornings1 Minute
- 4.4Single Leg Barbell Deadlifts1 Minute
- 4.5Single Arm Dumbbell Deadlift1 Minute
- 4.6Overhead Dumbbell Lunges1 Minute
- 4.7Dumbbell Rotational Lunges1 Minute
- 4.8Zercher Lunges1 Minute
- 4.9Split Squat Dumbbell Thrusters1 Minute
- 4.10Dumbbell Squat Thrusters1 Minute
- 4.11Barbell Sumo Squats1 Minute
- 4.12Barbell Cycling Squats1 Minute
- 4.13Barbell Jump Squats1 Minute
- 4.14Dumbbell Squats1 Minute
- 4.15Dumbbell Jump Squats1 Minute
- 4.16Dumbbell Cycling Squats1 Minute
- 4.17Briefcase Squats1 Minute
- 4.18Briefcase Cycling Squats1 Minute
- 4.19Goblet Squats1 Minute
- 4.20Goblet Sumo Squats1 Minute
- 4.21Dumbbell Sumo Squats1 Minute
- 4.22Barbell Front Squats1 Minute
- 4.23Cable Bar Squats1 Minute
- 4.24Single Dumbbell Front Squats1 Minute
- 4.25Single Dumbbell Front Sumo Squats1 Minute
- 4.26Single Dumbbell Front Sissy Squats1 Minute
- 4.27Briefcase Split Squats1 Minute
- 4.28Dumbbell Split Squats With Front Foot Elevated1 Minute
- 4.29Dumbbell Split Squats1 Minute
- 4.30Dumbbell Walking Lunges1 Minute
- 4.31Dumbbell Walking Lunges1 Minute
- 4.32Cable One Arm Split Squats1 Minute
- 4.33Bulgarian Split Squts Single Arm Dumbbell1 Minute
- 4.34Bulgarian Split Squats Both Arm Dumbbells1 Minute
- 4.35Bulgarian Cable Split Squats1 Minute
- 4.36Smith Machine Split Squats1 Minute
- 4.37Barbell Side Split Squats1 Minute
- 4.38Dumbbell Side Lunges1 Minute
- 4.39Dumbbell Reverse Cross Lunges1 Minute
- 4.40Step-Up (Dumbbell)1 Minute
- 4.41Lateral Stepups (Dumbbells)1 Minute
- 4.42Step-Ups (Barbell)1 Minute
- 4.43Lateral Step-Up (Barbells)1 Minute
- 4.44Foot Elevated Goblet Squats1 Minute
- 4.45Goblet One And Half Squats1 Minute
- 4.46Goblet Sumo One And Half Squat1 Minute
- 4.47Foot Elevated Dumbbell Sumo Squats1 Minute
- 4.48Barbell One And Half Squat1 Minute
- 4.49Barbell One And Half Sumo Squats1 Minute
- 4.50Barbell One And Half Cycling Squat1 Minute
- 4.51Zrcher Squats1 Minute
- 4.52Smith Machine Zercher Squats1 Minute
- 4.53Weighted Wall Squats1 Minute
- 4.54Barbell Squats (Toes On Plates1 Minute
- 4.55Smith Machine Squats1 Minute
- 4.56Smith Machine Sumo Squats1 Minute
- 4.57Smith Machine Cycling Squats1 Minute
- 4.58Jefferson Squats1 Minute
- 4.59Barbell Overhead Squats1 Minute
- 4.60Plate Overhead Squats1 Minute
- 4.61Single Arm Dummbbell Overhead Squats1 Minute
- 4.62Dumbbell Pistol Squats1 Minute
- 4.63Leg Press (Close Stance)1 Minute
- 4.64Leg Press (Normal Stance)1 Minute
- 4.65Single Leg Press1 Minute
- 4.66Hack Machine Squats1 Minute
- 4.67Cycling Hack Squats1 Minute
- 4.68Sumo Hack Squats1 Minute
- 4.69Barbell Hack Squats1 Minute
- 4.70Hex Bar Squats1 Minute
- 4.71Dumbbell Wall Squats1 Minute
- 4.72Leg Extention1 Minute
- 4.73Barbell Squats (Heel On Plates)1 Minute
- 4.74Lying Leg Curls (Toes Pulled In)1 Minute
- 4.75Lying Leg Curls (Toes Pushed Out)1 Minute
- 4.76Lying Single Leg Curl1 Minute
- 4.77Lying Dumbbell Hamstring Curl1 Minute
- 4.78Stiff Leg Deadlift1 Minute
- 4.79Single Leg Stiff Leg Deadlift1 Minute
- 4.80Stiff Leg Cable Deadlift1 Minute
- 4.81Single Leg Cable Deadlift1 Minute
- 4.82Seated Calf Raise1 Minute
- 4.83Lying Leg Curls(Toes Neutral)1 Minute
- 4.84Seated Calf Raise (Toes Out)1 Minute
- 4.85Barbell Single Leg Hip Thrust1 Minute
- 4.86Standing Calf Raise (Smith Machine- Toes Out1 Minute
- 4.87Smith Machine Single Leg Calf Raise1 Minute
- 4.88Calf Raise On Leg Press1 Minute
- 4.89Calf Raise On Leg Press (Toes Out)1 Minute
- 4.90Single Leg Dumbbell Standing Calf Raise1 Minute
- 4.91Weighted Donkey Calf Raise1 Minute
- 4.92Weighted Single Leg Donkey Calf Raise1 Minute
- 4.93Weighted Haunching Calf Raise1 Minute
- 4.94Siff Lunges1 Minute
- 4.95Smith Machine Reverse Calf Raise1 Minute
- 4.96Single Leg Cable Calf Raise1 Minute
- 4.97Cable Reverse Calf Raise1 Minute
- 4.98Dumbbell Reverse Calf Raise1 Minute
- 4.99Hack Machine Calf Raise1 Minute
- 4.100Barbell Glute Bridges1 Minute
- 4.101Barbell Hip Thrust1 Minute
- 4.102Dumbbell Glute Bridges1 Minute
- 4.103Dumbbell Single Leg Glute Bridges1 Minute
- 4.104Dumbbell Hip Thrust1 Minute
- 4.105Dumbbell Single Leg Hip Thrust1 Minute
- 4.106Reverse Dumbbell Hyperextension1 Minute
- 4.107Standing Calf Raise (Smith Machine)1 Minute
- 4.108Barbell Squats1 Minute
- 4.109Briefcase Spit Squats With Front Foot Elevated1 Minute
- 4.110Goblet Cycling One And Half Squat1 Minute
- 4.111Sissy Machine Goblet Squats1 Minute
- 4.112Barbell Single Leg Glute Bridges1 Minute
- 4.113Barbell Squats1 Minute
- 4.114Smith Machine Reverse Calf Raise1 Minute
- 4.115Dumbbell Reverse Calf Raise1 Minute
- 4.116Hanging Dumbbell Straight Leg Raises1 Minute
- 4.117Sumo Squat Calf Raise1 Minute
- 4.118Dumbbell Swings1 Minute
- 4.119Dumbbell Kickstand Deadlift1 Minute
- 4.120Squat Thrust1 Minute
- 4.121Dumbbell Calf Raises1 Minute
- Arms91
- 5.0Preacher Straight Bar Curl1 Minute
- 5.1Preacher Straight Bar Curl (Close Grip)1 Minute
- 5.2Squatting Cable Curls1 Minute
- 5.3Supinated Grip Pulley Pushdown1 Minute
- 5.4Pronated Grip Overhead Cable Extension1 Minute
- 5.5Kneeling Rope Tricep Extension1 Minute
- 5.6Standing Box Bar Curl1 Minute
- 5.7Standing Dumbbell Curl1 Minute
- 5.8Seated Dumbbell Curl1 Minute
- 5.9Seated Arms Out Dumbbell Curl1 Minute
- 5.10Seated Dumbbell Hammer Curl1 Minute
- 5.11Standing Dumbbell Hammer Curl1 Minute
- 5.12Preacher E-Z Curl (Close Grip)1 Minute
- 5.13Standing Rope Curl1 Minute
- 5.14Close Grip Cable Curl1 Minute
- 5.15Medium Grip Cable Curl1 Minute
- 5.16Wide Grip Cable Curl1 Minute
- 5.17Incline Dumbbell Curl1 Minute
- 5.18Incline Dumbbell Hammer Curl1 Minute
- 5.19Wide Grip E-Z Bar Curl1 Minute
- 5.20E-Z Bar Curl1 Minute
- 5.21Close Grip E-Z Bar Curl1 Minute
- 5.22Wide Grip Barbell Curl1 Minute
- 5.23Barbell Curl1 Minute
- 5.24Close Grip Barbell Curl1 Minute
- 5.25Preacher E-Z Bar Curl1 Minute
- 5.26Zottman Curls1 Minute
- 5.27Pronated Grip Preacher Straight Bar Curl1 Minute
- 5.28Behind The Back Weighted Bench Dips1 Minute
- 5.29Tate Press1 Minute
- 5.30Assist Machine Tricep Pushdown1 Minute
- 5.31Assist Machine Behind The Back Pushdowns1 Minute
- 5.32Single Arm Cable Tricep Extension1 Minute
- 5.33Cable Concentration Tricep Extension1 Minute
- 5.34Pronated Grip Cable Curl1 Minute
- 5.35Pronated Grip Dumbbell Curl1 Minute
- 5.36Hybrid Barbell Press Extension1 Minute
- 5.37Seated Dumbbell French Press1 Minute
- 5.38Rope Pushdowns1 Minute
- 5.39Dumbbell Spider Curls1 Minute
- 5.40Pronated Grip Pulley Pushdown1 Minute
- 5.41Skullcrushers1 Minute
- 5.42Dumbbell Drag Curl1 Minute
- 5.43Barbell Spider Curl1 Minute
- 5.44Barbell Spider Curl (Wide Grip)1 Minute
- 5.45Incline Skullcrushers (E-Z Bar)1 Minute
- 5.46Overhead Rope Extension1 Minute
- 5.47Preacher Hammer Curl1 Minute
- 5.48Supinated Grip Overhead Cable Extension1 Minute
- 5.49Close Grip Bench Press (Arms By The Side)1 Minute
- 5.50Rope Pushdowns1 Minute
- 5.51Preacher Rope Curl1 Minute
- 5.52Dumbbell Close Grip Bench Press1 Minute
- 5.53Decline Skullcrushers (E-Z Bar)1 Minute
- 5.54Single Arm Dumbbell French Press1 Minute
- 5.55Dumbbell Skullcrushers1 Minute
- 5.56Barbell Spider Curl (Wide Grip)1 Minute
- 5.57Barbell Spider E-Z Bar Curl1 Minute
- 5.58Overhead Kneeling Rope Tricep Extension1 Minute
- 5.59Close Grip Parallel Bar Dips1 Minute
- 5.60Preacher Dumbbell Curl1 Minute
- 5.61Preacher Cable Curl (Supinated Grip)1 Minute
- 5.62Preacher Box Bar Curl1 Minute
- 5.63Spider Cable Curls
- 5.64Dumbbell Spider Hammer Curls1 Minute
- 5.65Spider Rope Curls1 Minute
- 5.66Flat Bench High-Pulley Cable Curls1 Minute
- 5.67Behind The Back Single Arm Cable Curls1 Minute
- 5.68Barbell Drag Curl1 Minute
- 5.69Concentration Curls1 Minute
- 5.70Lying Cable Curls1 Minute
- 5.71Cable Incline Pushdown1 Minute
- 5.72Box-Bar Skullcrushers1 Minute
- 5.73Decline Skullcrushers (Box-Bar)1 Minute
- 5.74Incline Dumbbell Tricep Extension1 Minute
- 5.75Seated E-Z Bar French Press1 Minute
- 5.76Single Arm Cable French Press1 Minute
- 5.77Single Arm Lying Dumbbell Tricep Extension1 Minute
- 5.78Dumbbell Kickback1 Minute
- 5.79Cable Kickback1 Minute
- 5.80Both Arm Dumbbell Kickback1 Minute
- 5.81Smith Machine Close Grip Bench Press1 Minute
- 5.82Behind The Back Weighted Bench Dips1 Minute
- 5.83Preacher Dumbbell Hammer Curl1 Minute
- 5.84Box Bar Spider Curls1 Minute
- 5.85Standing High-Pulley Cable Curls1 Minute
- 5.86Single Arm Supinated Grip Pulley Pushdown1 Minute
- 5.87Cable Lying Tricep Extension1 Minute
- 5.88Incline Skullcrushers (Box-Bar)1 Minute
- 5.89Decline Dumbbell Tricep Extensions1 Minute
- 5.90Seated Box-Bar French Press1 Minute
- Dynamic Warmup2
- Back82
- 7.0Bent Over Barbell Row (Supinated Grip)1 Minute
- 7.1Neutral Wide Grip Lat Pulldown1 Minute
- 7.2Supinated Grip Lat Pulldown1 Minute
- 7.3Neutral Grip Lat Pulldown1 Minute
- 7.4Mix Grip Lat Pulldown1 Minute
- 7.5Behind The Back Lat Pulldown1 Minute
- 7.62 Cable Lat Pulldown1 Minute
- 7.7Straight Arm Pulldowns1 Minute
- 7.8Straight Arm Rope Pulldown1 Minute
- 7.9Straight Arm Kayak Rows1 Minute
- 7.10Incline Bench Single Arm Side Pulldown1 Minute
- 7.11Double Pulldown1 Minute
- 7.12Supine Lying Bench Pulldown (Supinated Grip)1 Minute
- 7.13Supine Lying Bench Pulldowns (Pronated Grip)1 Minute
- 7.14Single Arm Dumbbell Row (Neutral Grip Incline Bench)
- 7.15Single Arm Dumbbell Row (Neutral Grip Flat Bench)1 Minute
- 7.16Single Arm Dumbbell Row (Pronated Grip Flat Bench)1 Minute
- 7.17Single Arm Dumbbell Row (Supinated Grip Flat Bench)1 Minute
- 7.18Supine Lying Bench Pulldowns (Neutral Grip)1 Minute
- 7.19Single Arm Dummbell Row (Pronated Grip Incline Bench)1 Minute
- 7.20Single Arm Dumbbell Row (Supinated Grip Incline Bench)1 Minute
- 7.21Bent Over Barbell Row (Pronated Grip)1 Minute
- 7.22Bent Over Smith Machine Row (Supinated Grip)1 Minute
- 7.23Incline Bench Face-Up Underhand Grip Cable Pulldown1 Minute
- 7.24Bent Over Both Hand Cable Row (Reverse Grip)1 Minute
- 7.25Hex Bar Deadlifting1 Minute
- 7.26Bent Over Both Hand Cable Row (Neutral Grip)1 Minute
- 7.27Bent Over Rope Row1 Minute
- 7.28Bent Over Both Hand Dumbbell Rows (Neutral Grip)1 Minute
- 7.29Bent Over Alternative Quick Dumbbell Rows1 Minute
- 7.30Bent Over Both Hand Dumbbell Rows (Reverse Grip)1 Minute
- 7.31Bent Over Plate Rows1 Minute
- 7.32Incline Bench Pronated Both Arm Dumbbell Rows (Neutral Grip)1 Minute
- 7.33Incline Bench Pronated Both Arm Dumbbell Rows (Reverse Grip)1 Minute
- 7.34Box Bar Bent Over Row1 Minute
- 7.35Hex Bar Bent Over Row1 Minute
- 7.36Neutral Grip Seated Cable Row1 Minute
- 7.37Neutral Wide Grip Seated Cable Row1 Minute
- 7.38Pronated Wide Grip Seated Cable Row1 Minute
- 7.39Reverse Grip Seated Cable Row1 Minute
- 7.40Seated Row To Chin (Ropes)1 Minute
- 7.41Seated One Arm Cable Row1 Minute
- 7.42One Arm Lat Pulldown1 Minute
- 7.43T-Bar Row1 Minute
- 7.44T-Bar Single Arm Row1 Minute
- 7.45Elevated Renegade Row1 Minute
- 7.46Dumbbell Pullover (Flat Cross Bench)1 Minute
- 7.47E-Z Bar Pullover (Flat Cross Bench)1 Minute
- 7.48Cable Pullovers (Flat Cross Bench)1 Minute
- 7.49Rope Pullovers (Flat Cross Bench)1 Minute
- 7.50Decline Bench E-Z Bar Pullover1 Minute
- 7.51Decline Bench Rope Pullover1 Minute
- 7.52Decline Bench Cable Pullovers1 Minute
- 7.53Deadlifts1 Minute
- 7.54Sumo Deadlifts1 Minute
- 7.55Good Mornings1 Minute
- 7.56Hyperextension Twists1 Minute
- 7.57Dumbbell Kickstand Deadlift1 Minute
- 7.58Cable Pullthrough1 Minute
- 7.59Wide Grip Scapula Retraction1 Minute
- 7.60Hyperextension1 Minute
- 7.61Seated Scapular Row1 Minute
- 7.62Bent Over Both Hands Cable Row (Wide Pronated Grip)1 Minute
- 7.63Single Arm Cable Row (Supinated Grip)1 Minute
- 7.64Single Arm Cable Row (Neutral Grip)1 Minute
- 7.65Dumbbell Swings1 Minute
- 7.66Pronated Wide Grip Lat Pulldown1 Minute
- 7.67Incline Bench Face-Up Cable Pulldown1 Minute
- 7.68Bent Over Smith Machine Row (Pronated Grip)1 Minute
- 7.69Decline Bench Dumbbell Pullovers1 Minute
- 7.70T-Bar Row1 Minute
- 7.71Straight Arm Rope Pulldowns1 Minute
- 7.72Bent Over Both Hand Dumbbell Rows1 Minute
- 7.73Close Grip E-Z Bar Curl1 Minute
- 7.74Barbell Upright Row (Wide Grip)1 Minute
- 7.75Barbell Upright Row (Medium Grip)1 Minute
- 7.76Barbell Upright Row (Close Grip)1 Minute
- 7.77Bent Over Cable Lateral Raise1 Minute
- 7.78Incline Bench Pronated Both Arm Dumbbell Rows (Neutral Grip)1 Minute
- 7.79Single Arm Dumbbell Deadlift1 Minute
- 7.80Bent Over Dumbbell Lateral Raise1 Minute
- 7.81Single Leg Barbell Deadlift1 Minute
- Abdominals43
- 8.0Dumbbell V-Sit Cross Punch1 Minute
- 8.1Cable Low To High Twist1 Minute
- 8.2Standing Dumbbell Kayaking1 Minute
- 8.3Kneeling Cable Oblique Crunch1 Minute
- 8.4Kneeling Cable Crunch1 Minute
- 8.5Standing Cable Oblique Crunch1 Minute
- 8.6Standing Cable Crunch1 Minute
- 8.7Ab Wheel Rollout1 Minute
- 8.8Elevated Ab Wheel Rollout1 Minute
- 8.9Decline Bar Press Situps1 Minute
- 8.10Kneeling Rope Chops1 Minute
- 8.11Kneeling Reverse Rope Chops1 Minute
- 8.12Standing Cable Rotation1 Minute
- 8.13Dumbbell Crunches1 Minute
- 8.14Dumbell Russian Twists1 Minute
- 8.15Plate Russian Twists1 Minute
- 8.16Single Arm Dumbbell Crunch1 Minute
- 8.17Dumbbell Fix Situps1 Minute
- 8.18Barbell Floor Wipers1 Minute
- 8.19Dumbbell Straight Leg Hip Raise1 Minute
- 8.20Decline Plate Push Situps1 Minute
- 8.21Dumbbell Leg Tucks1 Minute
- 8.22Hanging Dumbbell Straight Leg Raises1 Minute
- 8.23Plank Dumbbell Raech Under1 Minute
- 8.24Dumbbell Double Pike1 Minute
- 8.25Lying Dumbbell Toe Touches1 Minute
- 8.26Dumbbell Situp Reach1 Minute
- 8.27Floor Crunches (Leg On Bench)1 Minute
- 8.28Floor Twisting Crunches (Leg On Bench)1 Minute
- 8.29Dumbbell Leg Raises1 Minute
- 8.30Dumbbell Scissor Kick Crunch1 Minute
- 8.31Dumbbell Wood Chops1 Minute
- 8.32Dumbbell Leg Raise Twist1 Minute
- 8.33Cable Core Press1 Minute
- 8.34Bent Over Both Arm Dumbbell Rotational Swings1 Minute
- 8.35Barbell Hold Leg Raises1 Minute
- 8.36Hanging Dumbbell Leg Raises1 Minute
- 8.37Barbell Hold Wipers1 Minute
- 8.38Kneeling Dumbbell Getups1 Minute
- 8.39Bench Getups1 Minute
- 8.40Hanging Twisting Leg Raise1 Minute
- 8.41Ab Wheel Rollout 3-Directional1 Minute
- 8.42Hanging Dumbbell Leg Raises1 Minute
