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  • Gym Exercises

Gym Exercises

Curriculum

  • 8 Sections
  • 522 Lessons
  • 13 Weeks
Expand all sectionsCollapse all sections
  • Shoulder
    109
    • 1.0
      Military Press
      1 Minute
    • 1.1
      Barbell Push Press
      1 Minute
    • 1.2
      Seated Barbell Shoulder Press
      1 Minute
    • 1.3
      Hex Bar Shoulder Press
      1 Minute
    • 1.4
      Incline Bench Prone Military Press
      1 Minute
    • 1.5
      Dumbbell Lateral Raise
      1 Minute
    • 1.6
      Single Arm Dumbbell Press
      1 Minute
    • 1.7
      Single Arm Dumbbell Hammer Press
      1 Minute
    • 1.8
      Seated Dumbbell Hammer Press
      1 Minute
    • 1.9
      Machine Press Pronated Grip
      1 Minute
    • 1.10
      Machine Hammer Press
      1 Minute
    • 1.11
      Smith Machine Military Press
      1 Minute
    • 1.12
      Smith Machine Behind The Neck Press
      1 Minute
    • 1.13
      Behind The Neck Barbell Press
      1 Minute
    • 1.14
      Arnold Dumbbell Press
      1 Minute
    • 1.15
      One Arm Arnold Press
      1 Minute
    • 1.16
      Cable Shoulder Press
      1 Minute
    • 1.17
      Alternate Cable Shoulder Press
      1 Minute
    • 1.18
      Cable Rotational Overhead Press
      1 Minute
    • 1.19
      Dumbbell Lateral Raise (Single Arm)
      1 Minute
    • 1.20
      Cable Lateral Raise
    • 1.21
      Dumbbell Hammer Lateral Raise
      1 Minute
    • 1.22
      Incline Bench One Arm Dumbbell Lateral Raise
      1 Minute
    • 1.23
      Dumbbell Front Raise
      1 Minute
    • 1.24
      Hammer Grip Dumbbell Front Raise
      1 Minute
    • 1.25
      Barbell Front Raise
      1 Minute
    • 1.26
      Box Bar Front Raise
      1 Minute
    • 1.27
      Plate Front Raise
      1 Minute
    • 1.28
      Cable Front Raise
      1 Minute
    • 1.29
      Rope Front Raise
      1 Minute
    • 1.30
      One Arm Cable Front Raise
      1 Minute
    • 1.31
      Bent Over Cable Lateral Raise
      1 Minute
    • 1.32
      Seated Dumbbell Press
      1 Minute
    • 1.33
      Bent Over Single Arm Cable Lateral Raise
      1 Minute
    • 1.34
      Incline Bench Pronated Dumbbell Lateral Raises
      1 Minute
    • 1.35
      Incline Bench Pronated Dumbbell Front Raise
      1 Minute
    • 1.36
      Incline Bench Pronated Dumbbell Hammer Front Raise
      1 Minute
    • 1.37
      Incline Bench Pronated Barbell Front Raise
      1 Minute
    • 1.38
      Incline Bench Pronated Box Bar Front Raise
      1 Minute
    • 1.39
      Incline Bench Pronated Plate Front Raise
      1 Minute
    • 1.40
      Incline Bench Pronated Single Arm Dumbbell Front Raise
      1 Minute
    • 1.41
      Incline Bench Pronated Single Arm Rear Delt Raise
      1 Minute
    • 1.42
      Incline Bench Pronated Single Arm Dumbbell Front Raise
      1 Minute
    • 1.43
      Incline Supinated Barbell Front Raise
      1 Minute
    • 1.44
      Incline Supinated Dumbbell Hammer Front Raise
      1 Minute
    • 1.45
      Lying Flat Bench Cable Upright Row
      1 Minute
    • 1.46
      Lying Cable Front Raise
      1 Minute
    • 1.47
      Single Arm Leaning Dumbbell Lateral Raise
      1 Minute
    • 1.48
      Dumbbell Cross Body Front Raise
      1 Minute
    • 1.49
      Single Plate Halo
      1 Minute
    • 1.50
      Overhead Reverse Flyes
      1 Minute
    • 1.51
      Plate Both Arm Car Drivers
      1 Minute
    • 1.52
      Cable Y Raise
      1 Minute
    • 1.53
      Rope Y Raise
      1 Minute
    • 1.54
      Barbell Upright Row (Wide Grip)
      1 Minute
    • 1.55
      Reverse Pec Dec Flye
      1 Minute
    • 1.56
      Barbell Upright Row (Medium Grip)
      1 Minute
    • 1.57
      Barbell Uright Row (Close Grip)
      1 Minute
    • 1.58
      Dumbbell Upright Row
      1 Minute
    • 1.59
      Single Arm Dumbbell Upright Row
      1 Minute
    • 1.60
      Single Arm Cable Upright Row
      1 Minute
    • 1.61
      Cable Standing Cross Row
      1 Minute
    • 1.62
      Cable Rear Delt Row
      1 Minute
    • 1.63
      Rope Upright Row
      1 Minute
    • 1.64
      Both Arm Cable Upright Row
      1 Minute
    • 1.65
      Smith Machine Upright Row
      1 Minute
    • 1.66
      Single Arm Smith Machine Upright Row
      1 Minute
    • 1.67
      Shoulder Dips
      1 Minute
    • 1.68
      Side Dumbbell Shrugs
      1 Minute
    • 1.69
      Hex Bar Shrugs
      1 Minute
    • 1.70
      Front Barbell Shrugs
      1 Minute
    • 1.71
      Smith Machine Behind The Back Shrugs
    • 1.72
      Wide Grip Barbell Shrugs (Clean Shrugs)
    • 1.73
      Single Arm Leaning Cable Lateral Raise
      1 Minute
    • 1.74
      Calf Hack Machine Shoulder Shrugs
      1 Minute
    • 1.75
      Cable Shrugs
      1 Minute
    • 1.76
      Behind The Back Cable Shrugs
      1 Minute
    • 1.77
      Single Arm Dumbbell Shrugs
      1 Minute
    • 1.78
      Dumbbell Lateral Raise Shrugs
      1 Minute
    • 1.79
      Cable Reverse Flyes
      1 Minute
    • 1.80
      Inverted Scapula Shrugs
      1 Minute
    • 1.81
      Overhead Dumbbell Shrugs
      1 Minute
    • 1.82
      T-Bar Shrugs
      1 Minute
    • 1.83
      Overhead Barbell Shrugs
      1 Minute
    • 1.84
      Behind The Back Upright Barbell Pulls
      1 Minute
    • 1.85
      Incline Pronated Dumbbell Shrugs
      1 Minute
    • 1.86
      Shot Put Press
      1 Minute
    • 1.87
      Dumbebell Rorational Overhead Press
    • 1.88
      Barbell Z-Press
      1 Minute
    • 1.89
      Barbell Squat Ppress
      1 Minute
    • 1.90
      Dumbbell Z-Press
      1 Minute
    • 1.91
      Dumbbell Squat Press
      1 Minute
    • 1.92
      Single Arm Thruster
      1 Minute
    • 1.93
      Side Lunge Alternate Dumbbell Press
      1 Minute
    • 1.94
      Incline Pronated Y Raise
      1 Minute
    • 1.95
      Seated Dumbbell External Rotation
      1 Minute
    • 1.96
      Lying External Rotation
      1 Minute
    • 1.97
      Dumbbell Diagonal Raise
      1 Minute
    • 1.98
      Cable Diagonal Raise
      1 Minute
    • 1.99
      Cable External Rotation
      1 Minute
    • 1.100
      Cable Internal Rotation
      1 Minute
    • 1.101
      90 Degree Cable External Rotation
      1 Minute
    • 1.102
      Dumbbell Prone Row With Abduction
      1 Minute
    • 1.103
      Cuban Rotation
      1 Minute
    • 1.104
      Cable Lateral Raise (Single Arm)
      1 Minute
    • 1.105
      Bent Over Dumbbell Lateral Raises
      1 Minute
    • 1.106
      Barbell Bentover Rear Delt Row
      1 Minute
    • 1.107
      Incline Bench Pronated Dumbbell T Raise
      1 Minute
    • 1.108
      Seated Row To Chin (Ropes)
      1 Minute
  • Forearms
    13
    • 2.0
      Plate Pinch Curls
      1 Minute
    • 2.1
      Dumbbell Wrist Rotation
      1 Minute
    • 2.2
      Plate Radial Deviation
      1 Minute
    • 2.3
      Pronated Grip Barbell Wrist Curls
      1 Minute
    • 2.4
      Pronated Grip E-Z Bar Curl
      1 Minute
    • 2.5
      Pronated Grip Barbell Curl
      1 Minute
    • 2.6
      Dumbell Curl Wrist To Fingers
      1 Minute
    • 2.7
      Dumbbell Hammer Grip Wrist Curl
      1 Minute
    • 2.8
      Pronated Grip Preacher E-Z Bar Curl
    • 2.9
      Barbell Wrist Curl To Fingers
      1 Minute
    • 2.10
      Pronated Grip Cable Curl
      1 Minute
    • 2.11
      Pronated Grip Preacher Straight Bar Curl
      1 Minute
    • 2.12
      Pronated Dumbbell Curl
      1 Minute
  • Chest
    61
    • 3.16
      Incline Barbell Press
      1 Minute
    • 3.17
      Decline Barbell Press
      1 Minute
    • 3.18
      Barbell Neck Press
      1 Minute
    • 3.19
      Barbell Reverse Grip Bench Press
      1 Minute
    • 3.20
      Barbell Reverse Grip Incline Press
      1 Minute
    • 3.21
      Barbell Reverse Grip Decline Press
      1 Minute
    • 3.22
      Incline Dumbbell Press
      1 Minute
    • 3.23
      Hammer Grip Decline Dumbbell Press
      1 Minute
    • 3.24
      Dumbbell Bench Press
      1 Minute
    • 3.25
      Hammer Grip Incline Dumbbell Press
      1 Minute
    • 3.26
      Hammer Grip Dumbbell Bench Press
      1 Minute
    • 3.27
      Reverse Grip Dumbbell Bench Press
      1 Minute
    • 3.28
      Reverse Grip Incline Dumbbell Press
      1 Minute
    • 3.29
      Reverse Grip Decline Dumbbell Press
      1 Minute
    • 3.30
      Single Arm Decline Dumbbell Press
      1 Minute
    • 3.31
      Single Arm Dumbbell Bench Press
      1 Minute
    • 3.32
      Close Grip Dumbbell Bench Press
      1 Minute
    • 3.33
      Hammer Grip Single Arm Dumbbell Bench Press
      1 Minute
    • 3.34
      Decline Dumbbell Flyes
      1 Minute
    • 3.35
      Hammer Grip Single Arm Decline Dumbbell Press
      1 Minute
    • 3.36
      Reverse Grip Single Arm Decline Dumbbell Press
      1 Minute
    • 3.37
      Reverse Grip Single Arm Dumbbell Bench Press
      1 Minute
    • 3.38
      Hammer Grip Single Arm Incline Dumbbell Press
      1 Minute
    • 3.39
      Reverse Grip Single Arm Incline Dumbbell Press
      1 Minute
    • 3.40
      Close Grip Incline Dumbbell Press
      1 Minute
    • 3.41
      Dumbbell Floor Press
      1 Minute
    • 3.42
      Close Grip Bench Press (Elbows Flared Out)
      1 Minute
    • 3.43
      Smith Machine Bench Press
      1 Minute
    • 3.44
      Close Grip Smith Machine Bench Press
      1 Minute
    • 3.45
      Smith Machine Incline Press
      1 Minute
    • 3.46
      Close Grip Smith Machine Incline Press
      1 Minute
    • 3.47
      Lying Incline Bench Plate Press
      1 Minute
    • 3.48
      Lying Decline Bench Plate Press
      1 Minute
    • 3.49
      Around The World
      1 Minute
    • 3.50
      Single Arm Dumbbell Floor Press
      1 Minute
    • 3.51
      Dumbbell Hammer Floor Press
      1 Minute
    • 3.52
      Dumbbell Floor Flyes
      1 Minute
    • 3.53
      Decline Dumbbell Press
      1 Minute
    • 3.54
      Dumbbell Flyes
      1 Minute
    • 3.55
      Parallel Bar Dips
      1 Minute
    • 3.56
      Single Arm Incline Dumbbell Press
      1 Minute
    • 3.57
      Reverse Dumbbell Floor Press
      1 Minute
    • 3.58
      Smith Machine Decline Press
      1 Minute
    • 3.59
      Cable Cross (Down To Up)
      1 Minute
    • 3.60
      Seated Cable Chest Press
      1 Minute
    • 3.61
      Cable Cross (Up To Down)
      1 Minute
    • 3.62
      Incline Dumbbell Flyes
      1 Minute
    • 3.63
      Pec Dec Flye
      1 Minute
    • 3.64
      Incline Dumbbell Low Flyes
      1 Minute
    • 3.65
      Cable Cross (Back To Front)
      1 Minute
    • 3.66
      Flat Dumbbell Low Flyes
      1 Minute
    • 3.67
      Lying Flat Bench Plate Press
      1 Minute
    • 3.68
      Standing Barbell Front Thrusts]
      1 Minute
    • 3.69
      Plate Halo
      1 Minute
    • 3.70
      Close Grip Parallel Bar Dips
      1 Minute
    • 3.71
      Close Grip Bench Press (Arms By Th Side)
      1 Minute
    • 3.72
      Smith Machine Close Grip Bench Press
      1 Minute
    • 3.73
      Barbell Bench Press
      1 Minute
    • 3.74
      Incline Cable Low Flyes
      1 Minute
    • 3.75
      Single Arm Cable Crossover (Push Up Position)
      1 Minute
    • 3.76
      Standing Plate Press
      1 Minute
  • Legs
    121
    • 4.1
      Squat Press
      1 Minute
    • 4.2
      Spit Barbell Good Mornings
      1 Minute
    • 4.3
      Zercher Good Mornings
      1 Minute
    • 4.4
      Single Leg Barbell Deadlifts
      1 Minute
    • 4.5
      Single Arm Dumbbell Deadlift
      1 Minute
    • 4.6
      Overhead Dumbbell Lunges
      1 Minute
    • 4.7
      Dumbbell Rotational Lunges
      1 Minute
    • 4.8
      Zercher Lunges
      1 Minute
    • 4.9
      Split Squat Dumbbell Thrusters
      1 Minute
    • 4.10
      Dumbbell Squat Thrusters
      1 Minute
    • 4.11
      Barbell Sumo Squats
      1 Minute
    • 4.12
      Barbell Cycling Squats
      1 Minute
    • 4.13
      Barbell Jump Squats
      1 Minute
    • 4.14
      Dumbbell Squats
      1 Minute
    • 4.15
      Dumbbell Jump Squats
      1 Minute
    • 4.16
      Dumbbell Cycling Squats
      1 Minute
    • 4.17
      Briefcase Squats
      1 Minute
    • 4.18
      Briefcase Cycling Squats
      1 Minute
    • 4.19
      Goblet Squats
      1 Minute
    • 4.20
      Goblet Sumo Squats
      1 Minute
    • 4.21
      Dumbbell Sumo Squats
      1 Minute
    • 4.22
      Barbell Front Squats
      1 Minute
    • 4.23
      Cable Bar Squats
      1 Minute
    • 4.24
      Single Dumbbell Front Squats
      1 Minute
    • 4.25
      Single Dumbbell Front Sumo Squats
      1 Minute
    • 4.26
      Single Dumbbell Front Sissy Squats
      1 Minute
    • 4.27
      Briefcase Split Squats
      1 Minute
    • 4.28
      Dumbbell Split Squats With Front Foot Elevated
      1 Minute
    • 4.29
      Dumbbell Split Squats
      1 Minute
    • 4.30
      Dumbbell Walking Lunges
      1 Minute
    • 4.31
      Dumbbell Walking Lunges
      1 Minute
    • 4.32
      Cable One Arm Split Squats
      1 Minute
    • 4.33
      Bulgarian Split Squts Single Arm Dumbbell
      1 Minute
    • 4.34
      Bulgarian Split Squats Both Arm Dumbbells
      1 Minute
    • 4.35
      Bulgarian Cable Split Squats
      1 Minute
    • 4.36
      Smith Machine Split Squats
      1 Minute
    • 4.37
      Barbell Side Split Squats
      1 Minute
    • 4.38
      Dumbbell Side Lunges
      1 Minute
    • 4.39
      Dumbbell Reverse Cross Lunges
      1 Minute
    • 4.40
      Step-Up (Dumbbell)
      1 Minute
    • 4.41
      Lateral Stepups (Dumbbells)
      1 Minute
    • 4.42
      Step-Ups (Barbell)
      1 Minute
    • 4.43
      Lateral Step-Up (Barbells)
      1 Minute
    • 4.44
      Foot Elevated Goblet Squats
      1 Minute
    • 4.45
      Goblet One And Half Squats
      1 Minute
    • 4.46
      Goblet Sumo One And Half Squat
      1 Minute
    • 4.47
      Foot Elevated Dumbbell Sumo Squats
      1 Minute
    • 4.48
      Barbell One And Half Squat
      1 Minute
    • 4.49
      Barbell One And Half Sumo Squats
      1 Minute
    • 4.50
      Barbell One And Half Cycling Squat
      1 Minute
    • 4.51
      Zrcher Squats
      1 Minute
    • 4.52
      Smith Machine Zercher Squats
      1 Minute
    • 4.53
      Weighted Wall Squats
      1 Minute
    • 4.54
      Barbell Squats (Toes On Plates
      1 Minute
    • 4.55
      Smith Machine Squats
      1 Minute
    • 4.56
      Smith Machine Sumo Squats
      1 Minute
    • 4.57
      Smith Machine Cycling Squats
      1 Minute
    • 4.58
      Jefferson Squats
      1 Minute
    • 4.59
      Barbell Overhead Squats
      1 Minute
    • 4.60
      Plate Overhead Squats
      1 Minute
    • 4.61
      Single Arm Dummbbell Overhead Squats
      1 Minute
    • 4.62
      Dumbbell Pistol Squats
      1 Minute
    • 4.63
      Leg Press (Close Stance)
      1 Minute
    • 4.64
      Leg Press (Normal Stance)
      1 Minute
    • 4.65
      Single Leg Press
      1 Minute
    • 4.66
      Hack Machine Squats
      1 Minute
    • 4.67
      Cycling Hack Squats
      1 Minute
    • 4.68
      Sumo Hack Squats
      1 Minute
    • 4.69
      Barbell Hack Squats
      1 Minute
    • 4.70
      Hex Bar Squats
      1 Minute
    • 4.71
      Dumbbell Wall Squats
      1 Minute
    • 4.72
      Leg Extention
      1 Minute
    • 4.73
      Barbell Squats (Heel On Plates)
      1 Minute
    • 4.74
      Lying Leg Curls (Toes Pulled In)
      1 Minute
    • 4.75
      Lying Leg Curls (Toes Pushed Out)
      1 Minute
    • 4.76
      Lying Single Leg Curl
      1 Minute
    • 4.77
      Lying Dumbbell Hamstring Curl
      1 Minute
    • 4.78
      Stiff Leg Deadlift
      1 Minute
    • 4.79
      Single Leg Stiff Leg Deadlift
      1 Minute
    • 4.80
      Stiff Leg Cable Deadlift
      1 Minute
    • 4.81
      Single Leg Cable Deadlift
      1 Minute
    • 4.82
      Seated Calf Raise
      1 Minute
    • 4.83
      Lying Leg Curls(Toes Neutral)
      1 Minute
    • 4.84
      Seated Calf Raise (Toes Out)
      1 Minute
    • 4.85
      Barbell Single Leg Hip Thrust
      1 Minute
    • 4.86
      Standing Calf Raise (Smith Machine- Toes Out
      1 Minute
    • 4.87
      Smith Machine Single Leg Calf Raise
      1 Minute
    • 4.88
      Calf Raise On Leg Press
      1 Minute
    • 4.89
      Calf Raise On Leg Press (Toes Out)
      1 Minute
    • 4.90
      Single Leg Dumbbell Standing Calf Raise
      1 Minute
    • 4.91
      Weighted Donkey Calf Raise
      1 Minute
    • 4.92
      Weighted Single Leg Donkey Calf Raise
      1 Minute
    • 4.93
      Weighted Haunching Calf Raise
      1 Minute
    • 4.94
      Siff Lunges
      1 Minute
    • 4.95
      Smith Machine Reverse Calf Raise
      1 Minute
    • 4.96
      Single Leg Cable Calf Raise
      1 Minute
    • 4.97
      Cable Reverse Calf Raise
      1 Minute
    • 4.98
      Dumbbell Reverse Calf Raise
      1 Minute
    • 4.99
      Hack Machine Calf Raise
      1 Minute
    • 4.100
      Barbell Glute Bridges
      1 Minute
    • 4.101
      Barbell Hip Thrust
      1 Minute
    • 4.102
      Dumbbell Glute Bridges
      1 Minute
    • 4.103
      Dumbbell Single Leg Glute Bridges
      1 Minute
    • 4.104
      Dumbbell Hip Thrust
      1 Minute
    • 4.105
      Dumbbell Single Leg Hip Thrust
      1 Minute
    • 4.106
      Reverse Dumbbell Hyperextension
      1 Minute
    • 4.107
      Standing Calf Raise (Smith Machine)
      1 Minute
    • 4.108
      Barbell Squats
      1 Minute
    • 4.109
      Briefcase Spit Squats With Front Foot Elevated
      1 Minute
    • 4.110
      Goblet Cycling One And Half Squat
      1 Minute
    • 4.111
      Sissy Machine Goblet Squats
      1 Minute
    • 4.112
      Barbell Single Leg Glute Bridges
      1 Minute
    • 4.113
      Barbell Squats
      1 Minute
    • 4.114
      Smith Machine Reverse Calf Raise
      1 Minute
    • 4.115
      Dumbbell Reverse Calf Raise
      1 Minute
    • 4.116
      Hanging Dumbbell Straight Leg Raises
      1 Minute
    • 4.117
      Sumo Squat Calf Raise
      1 Minute
    • 4.118
      Dumbbell Swings
      1 Minute
    • 4.119
      Dumbbell Kickstand Deadlift
      1 Minute
    • 4.120
      Squat Thrust
      1 Minute
    • 4.121
      Dumbbell Calf Raises
      1 Minute
  • Arms
    91
    • 5.0
      Preacher Straight Bar Curl
      1 Minute
    • 5.1
      Preacher Straight Bar Curl (Close Grip)
      1 Minute
    • 5.2
      Squatting Cable Curls
      1 Minute
    • 5.3
      Supinated Grip Pulley Pushdown
      1 Minute
    • 5.4
      Pronated Grip Overhead Cable Extension
      1 Minute
    • 5.5
      Kneeling Rope Tricep Extension
      1 Minute
    • 5.6
      Standing Box Bar Curl
      1 Minute
    • 5.7
      Standing Dumbbell Curl
      1 Minute
    • 5.8
      Seated Dumbbell Curl
      1 Minute
    • 5.9
      Seated Arms Out Dumbbell Curl
      1 Minute
    • 5.10
      Seated Dumbbell Hammer Curl
      1 Minute
    • 5.11
      Standing Dumbbell Hammer Curl
      1 Minute
    • 5.12
      Preacher E-Z Curl (Close Grip)
      1 Minute
    • 5.13
      Standing Rope Curl
      1 Minute
    • 5.14
      Close Grip Cable Curl
      1 Minute
    • 5.15
      Medium Grip Cable Curl
      1 Minute
    • 5.16
      Wide Grip Cable Curl
      1 Minute
    • 5.17
      Incline Dumbbell Curl
      1 Minute
    • 5.18
      Incline Dumbbell Hammer Curl
      1 Minute
    • 5.19
      Wide Grip E-Z Bar Curl
      1 Minute
    • 5.20
      E-Z Bar Curl
      1 Minute
    • 5.21
      Close Grip E-Z Bar Curl
      1 Minute
    • 5.22
      Wide Grip Barbell Curl
      1 Minute
    • 5.23
      Barbell Curl
      1 Minute
    • 5.24
      Close Grip Barbell Curl
      1 Minute
    • 5.25
      Preacher E-Z Bar Curl
      1 Minute
    • 5.26
      Zottman Curls
      1 Minute
    • 5.27
      Pronated Grip Preacher Straight Bar Curl
      1 Minute
    • 5.28
      Behind The Back Weighted Bench Dips
      1 Minute
    • 5.29
      Tate Press
      1 Minute
    • 5.30
      Assist Machine Tricep Pushdown
      1 Minute
    • 5.31
      Assist Machine Behind The Back Pushdowns
      1 Minute
    • 5.32
      Single Arm Cable Tricep Extension
      1 Minute
    • 5.33
      Cable Concentration Tricep Extension
      1 Minute
    • 5.34
      Pronated Grip Cable Curl
      1 Minute
    • 5.35
      Pronated Grip Dumbbell Curl
      1 Minute
    • 5.36
      Hybrid Barbell Press Extension
      1 Minute
    • 5.37
      Seated Dumbbell French Press
      1 Minute
    • 5.38
      Rope Pushdowns
      1 Minute
    • 5.39
      Dumbbell Spider Curls
      1 Minute
    • 5.40
      Pronated Grip Pulley Pushdown
      1 Minute
    • 5.41
      Skullcrushers
      1 Minute
    • 5.42
      Dumbbell Drag Curl
      1 Minute
    • 5.43
      Barbell Spider Curl
      1 Minute
    • 5.44
      Barbell Spider Curl (Wide Grip)
      1 Minute
    • 5.45
      Incline Skullcrushers (E-Z Bar)
      1 Minute
    • 5.46
      Overhead Rope Extension
      1 Minute
    • 5.47
      Preacher Hammer Curl
      1 Minute
    • 5.48
      Supinated Grip Overhead Cable Extension
      1 Minute
    • 5.49
      Close Grip Bench Press (Arms By The Side)
      1 Minute
    • 5.50
      Rope Pushdowns
      1 Minute
    • 5.51
      Preacher Rope Curl
      1 Minute
    • 5.52
      Dumbbell Close Grip Bench Press
      1 Minute
    • 5.53
      Decline Skullcrushers (E-Z Bar)
      1 Minute
    • 5.54
      Single Arm Dumbbell French Press
      1 Minute
    • 5.55
      Dumbbell Skullcrushers
      1 Minute
    • 5.56
      Barbell Spider Curl (Wide Grip)
      1 Minute
    • 5.57
      Barbell Spider E-Z Bar Curl
      1 Minute
    • 5.58
      Overhead Kneeling Rope Tricep Extension
      1 Minute
    • 5.59
      Close Grip Parallel Bar Dips
      1 Minute
    • 5.60
      Preacher Dumbbell Curl
      1 Minute
    • 5.61
      Preacher Cable Curl (Supinated Grip)
      1 Minute
    • 5.62
      Preacher Box Bar Curl
      1 Minute
    • 5.63
      Spider Cable Curls
    • 5.64
      Dumbbell Spider Hammer Curls
      1 Minute
    • 5.65
      Spider Rope Curls
      1 Minute
    • 5.66
      Flat Bench High-Pulley Cable Curls
      1 Minute
    • 5.67
      Behind The Back Single Arm Cable Curls
      1 Minute
    • 5.68
      Barbell Drag Curl
      1 Minute
    • 5.69
      Concentration Curls
      1 Minute
    • 5.70
      Lying Cable Curls
      1 Minute
    • 5.71
      Cable Incline Pushdown
      1 Minute
    • 5.72
      Box-Bar Skullcrushers
      1 Minute
    • 5.73
      Decline Skullcrushers (Box-Bar)
      1 Minute
    • 5.74
      Incline Dumbbell Tricep Extension
      1 Minute
    • 5.75
      Seated E-Z Bar French Press
      1 Minute
    • 5.76
      Single Arm Cable French Press
      1 Minute
    • 5.77
      Single Arm Lying Dumbbell Tricep Extension
      1 Minute
    • 5.78
      Dumbbell Kickback
      1 Minute
    • 5.79
      Cable Kickback
      1 Minute
    • 5.80
      Both Arm Dumbbell Kickback
      1 Minute
    • 5.81
      Smith Machine Close Grip Bench Press
      1 Minute
    • 5.82
      Behind The Back Weighted Bench Dips
      1 Minute
    • 5.83
      Preacher Dumbbell Hammer Curl
      1 Minute
    • 5.84
      Box Bar Spider Curls
      1 Minute
    • 5.85
      Standing High-Pulley Cable Curls
      1 Minute
    • 5.86
      Single Arm Supinated Grip Pulley Pushdown
      1 Minute
    • 5.87
      Cable Lying Tricep Extension
      1 Minute
    • 5.88
      Incline Skullcrushers (Box-Bar)
      1 Minute
    • 5.89
      Decline Dumbbell Tricep Extensions
      1 Minute
    • 5.90
      Seated Box-Bar French Press
      1 Minute
  • Dynamic Warmup
    2
    • 6.0
      Dynamic Warm-Up (Basic)
      1 Minute
    • 6.1
      Dynamic Warm-Up (Int & Adv.)
  • Back
    82
    • 7.0
      Bent Over Barbell Row (Supinated Grip)
      1 Minute
    • 7.1
      Neutral Wide Grip Lat Pulldown
      1 Minute
    • 7.2
      Supinated Grip Lat Pulldown
      1 Minute
    • 7.3
      Neutral Grip Lat Pulldown
      1 Minute
    • 7.4
      Mix Grip Lat Pulldown
      1 Minute
    • 7.5
      Behind The Back Lat Pulldown
      1 Minute
    • 7.6
      2 Cable Lat Pulldown
      1 Minute
    • 7.7
      Straight Arm Pulldowns
      1 Minute
    • 7.8
      Straight Arm Rope Pulldown
      1 Minute
    • 7.9
      Straight Arm Kayak Rows
      1 Minute
    • 7.10
      Incline Bench Single Arm Side Pulldown
      1 Minute
    • 7.11
      Double Pulldown
      1 Minute
    • 7.12
      Supine Lying Bench Pulldown (Supinated Grip)
      1 Minute
    • 7.13
      Supine Lying Bench Pulldowns (Pronated Grip)
      1 Minute
    • 7.14
      Single Arm Dumbbell Row (Neutral Grip Incline Bench)
    • 7.15
      Single Arm Dumbbell Row (Neutral Grip Flat Bench)
      1 Minute
    • 7.16
      Single Arm Dumbbell Row (Pronated Grip Flat Bench)
      1 Minute
    • 7.17
      Single Arm Dumbbell Row (Supinated Grip Flat Bench)
      1 Minute
    • 7.18
      Supine Lying Bench Pulldowns (Neutral Grip)
      1 Minute
    • 7.19
      Single Arm Dummbell Row (Pronated Grip Incline Bench)
      1 Minute
    • 7.20
      Single Arm Dumbbell Row (Supinated Grip Incline Bench)
      1 Minute
    • 7.21
      Bent Over Barbell Row (Pronated Grip)
      1 Minute
    • 7.22
      Bent Over Smith Machine Row (Supinated Grip)
      1 Minute
    • 7.23
      Incline Bench Face-Up Underhand Grip Cable Pulldown
      1 Minute
    • 7.24
      Bent Over Both Hand Cable Row (Reverse Grip)
      1 Minute
    • 7.25
      Hex Bar Deadlifting
      1 Minute
    • 7.26
      Bent Over Both Hand Cable Row (Neutral Grip)
      1 Minute
    • 7.27
      Bent Over Rope Row
      1 Minute
    • 7.28
      Bent Over Both Hand Dumbbell Rows (Neutral Grip)
      1 Minute
    • 7.29
      Bent Over Alternative Quick Dumbbell Rows
      1 Minute
    • 7.30
      Bent Over Both Hand Dumbbell Rows (Reverse Grip)
      1 Minute
    • 7.31
      Bent Over Plate Rows
      1 Minute
    • 7.32
      Incline Bench Pronated Both Arm Dumbbell Rows (Neutral Grip)
      1 Minute
    • 7.33
      Incline Bench Pronated Both Arm Dumbbell Rows (Reverse Grip)
      1 Minute
    • 7.34
      Box Bar Bent Over Row
      1 Minute
    • 7.35
      Hex Bar Bent Over Row
      1 Minute
    • 7.36
      Neutral Grip Seated Cable Row
      1 Minute
    • 7.37
      Neutral Wide Grip Seated Cable Row
      1 Minute
    • 7.38
      Pronated Wide Grip Seated Cable Row
      1 Minute
    • 7.39
      Reverse Grip Seated Cable Row
      1 Minute
    • 7.40
      Seated Row To Chin (Ropes)
      1 Minute
    • 7.41
      Seated One Arm Cable Row
      1 Minute
    • 7.42
      One Arm Lat Pulldown
      1 Minute
    • 7.43
      T-Bar Row
      1 Minute
    • 7.44
      T-Bar Single Arm Row
      1 Minute
    • 7.45
      Elevated Renegade Row
      1 Minute
    • 7.46
      Dumbbell Pullover (Flat Cross Bench)
      1 Minute
    • 7.47
      E-Z Bar Pullover (Flat Cross Bench)
      1 Minute
    • 7.48
      Cable Pullovers (Flat Cross Bench)
      1 Minute
    • 7.49
      Rope Pullovers (Flat Cross Bench)
      1 Minute
    • 7.50
      Decline Bench E-Z Bar Pullover
      1 Minute
    • 7.51
      Decline Bench Rope Pullover
      1 Minute
    • 7.52
      Decline Bench Cable Pullovers
      1 Minute
    • 7.53
      Deadlifts
      1 Minute
    • 7.54
      Sumo Deadlifts
      1 Minute
    • 7.55
      Good Mornings
      1 Minute
    • 7.56
      Hyperextension Twists
      1 Minute
    • 7.57
      Dumbbell Kickstand Deadlift
      1 Minute
    • 7.58
      Cable Pullthrough
      1 Minute
    • 7.59
      Wide Grip Scapula Retraction
      1 Minute
    • 7.60
      Hyperextension
      1 Minute
    • 7.61
      Seated Scapular Row
      1 Minute
    • 7.62
      Bent Over Both Hands Cable Row (Wide Pronated Grip)
      1 Minute
    • 7.63
      Single Arm Cable Row (Supinated Grip)
      1 Minute
    • 7.64
      Single Arm Cable Row (Neutral Grip)
      1 Minute
    • 7.65
      Dumbbell Swings
      1 Minute
    • 7.66
      Pronated Wide Grip Lat Pulldown
      1 Minute
    • 7.67
      Incline Bench Face-Up Cable Pulldown
      1 Minute
    • 7.68
      Bent Over Smith Machine Row (Pronated Grip)
      1 Minute
    • 7.69
      Decline Bench Dumbbell Pullovers
      1 Minute
    • 7.70
      T-Bar Row
      1 Minute
    • 7.71
      Straight Arm Rope Pulldowns
      1 Minute
    • 7.72
      Bent Over Both Hand Dumbbell Rows
      1 Minute
    • 7.73
      Close Grip E-Z Bar Curl
      1 Minute
    • 7.74
      Barbell Upright Row (Wide Grip)
      1 Minute
    • 7.75
      Barbell Upright Row (Medium Grip)
      1 Minute
    • 7.76
      Barbell Upright Row (Close Grip)
      1 Minute
    • 7.77
      Bent Over Cable Lateral Raise
      1 Minute
    • 7.78
      Incline Bench Pronated Both Arm Dumbbell Rows (Neutral Grip)
      1 Minute
    • 7.79
      Single Arm Dumbbell Deadlift
      1 Minute
    • 7.80
      Bent Over Dumbbell Lateral Raise
      1 Minute
    • 7.81
      Single Leg Barbell Deadlift
      1 Minute
  • Abdominals
    43
    • 8.0
      Dumbbell V-Sit Cross Punch
      1 Minute
    • 8.1
      Cable Low To High Twist
      1 Minute
    • 8.2
      Standing Dumbbell Kayaking
      1 Minute
    • 8.3
      Kneeling Cable Oblique Crunch
      1 Minute
    • 8.4
      Kneeling Cable Crunch
      1 Minute
    • 8.5
      Standing Cable Oblique Crunch
      1 Minute
    • 8.6
      Standing Cable Crunch
      1 Minute
    • 8.7
      Ab Wheel Rollout
      1 Minute
    • 8.8
      Elevated Ab Wheel Rollout
      1 Minute
    • 8.9
      Decline Bar Press Situps
      1 Minute
    • 8.10
      Kneeling Rope Chops
      1 Minute
    • 8.11
      Kneeling Reverse Rope Chops
      1 Minute
    • 8.12
      Standing Cable Rotation
      1 Minute
    • 8.13
      Dumbbell Crunches
      1 Minute
    • 8.14
      Dumbell Russian Twists
      1 Minute
    • 8.15
      Plate Russian Twists
      1 Minute
    • 8.16
      Single Arm Dumbbell Crunch
      1 Minute
    • 8.17
      Dumbbell Fix Situps
      1 Minute
    • 8.18
      Barbell Floor Wipers
      1 Minute
    • 8.19
      Dumbbell Straight Leg Hip Raise
      1 Minute
    • 8.20
      Decline Plate Push Situps
      1 Minute
    • 8.21
      Dumbbell Leg Tucks
      1 Minute
    • 8.22
      Hanging Dumbbell Straight Leg Raises
      1 Minute
    • 8.23
      Plank Dumbbell Raech Under
      1 Minute
    • 8.24
      Dumbbell Double Pike
      1 Minute
    • 8.25
      Lying Dumbbell Toe Touches
      1 Minute
    • 8.26
      Dumbbell Situp Reach
      1 Minute
    • 8.27
      Floor Crunches (Leg On Bench)
      1 Minute
    • 8.28
      Floor Twisting Crunches (Leg On Bench)
      1 Minute
    • 8.29
      Dumbbell Leg Raises
      1 Minute
    • 8.30
      Dumbbell Scissor Kick Crunch
      1 Minute
    • 8.31
      Dumbbell Wood Chops
      1 Minute
    • 8.32
      Dumbbell Leg Raise Twist
      1 Minute
    • 8.33
      Cable Core Press
      1 Minute
    • 8.34
      Bent Over Both Arm Dumbbell Rotational Swings
      1 Minute
    • 8.35
      Barbell Hold Leg Raises
      1 Minute
    • 8.36
      Hanging Dumbbell Leg Raises
      1 Minute
    • 8.37
      Barbell Hold Wipers
      1 Minute
    • 8.38
      Kneeling Dumbbell Getups
      1 Minute
    • 8.39
      Bench Getups
      1 Minute
    • 8.40
      Hanging Twisting Leg Raise
      1 Minute
    • 8.41
      Ab Wheel Rollout 3-Directional
      1 Minute
    • 8.42
      Hanging Dumbbell Leg Raises
      1 Minute
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