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Exercise library

73 exercises. Every one explained.Pustaka senaman lengkap.

Step-by-step technique, common mistakes, sets and reps for your level, and the progressions to work towards.

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Chest

9 exercises

Push-ups, presses and flyes for a stronger chest, shoulders and triceps.

Push-ups Incline Push-ups Wide Push-ups Dumbbell Bench Press Dumbbell Flyes Barbell Bench Press Incline Bench Press Cable Crossover Chest Dips

Back

11 exercises

Rows, pulls and hinges for posture, pulling strength and a healthier spine.

Superman Hold Inverted Rows Reverse Snow Angel Dumbbell Rows Dumbbell Pullover Band Pull-Apart Lat Pulldown Pull-ups Barbell Row Seated Cable Row Deadlift

Shoulders

8 exercises

Presses and raises that build strong, stable shoulders.

Pike Push-ups Wall Lateral Raise Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Front Raise Rear Delt Fly Barbell Overhead Press Face Pulls

Legs

13 exercises

Squats, lunges and hinges, the foundation of real-world strength.

Bodyweight Squats Lunges Glute Bridge Wall Sit Step-ups Goblet Squat DB Romanian Deadlift Bulgarian Split Squat Barbell Back Squat Leg Press Leg Curl Leg Extension Calf Raise Machine

Arms

9 exercises

Curls, dips and extensions for biceps and triceps.

Diamond Push-ups Bench Tricep Dips Dumbbell Bicep Curl Hammer Curls Overhead Tricep Extension Concentration Curl Barbell Curl Cable Tricep Pushdown Preacher Curl

Core

9 exercises

Planks and rotations that protect your back and carry over to every lift.

Plank Crunches Mountain Climbers Bicycle Crunches Leg Raises Russian Twist Ab Rollout Hanging Leg Raise Cable Woodchop

Cardio

8 exercises

Conditioning that raises your heart rate with or without equipment.

Jumping Jacks High Knees Burpees Jump Rope Kettlebell Swings Treadmill Run Rowing Machine Stair Climber

Mobility

6 exercises

Stretches and flows to move better and recover faster.

Cat-Cow Stretch Hip Flexor Stretch Thoracic Rotation Pigeon Pose Foam Rolling Session Yoga Flow

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