Gympal

new 1

Created by jason santoro
jason santoro
Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Set
KG
Reps
1
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Set
KG
Reps
1
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Set
KG
Reps
1
Rear Delt Reverse Fly (Machine)

Rear Delt Reverse Fly (Machine)

Set
KG
Reps
1
Face Pull

Face Pull

Set
KG
Reps
1
Lateral Raise (Cable)

Lateral Raise (Cable)

Set
KG
Reps
1
Rear Delt Reverse Fly (Cable)

Rear Delt Reverse Fly (Cable)

Set
KG
Reps
1
Lateral Raise (Machine)

Lateral Raise (Machine)

Set
KG
Reps
1
Standing Military Press (Barbell)

Standing Military Press (Barbell)

Set
KG
Reps
1
Seated Lateral Raise (Dumbbell)

Seated Lateral Raise (Dumbbell)

Set
KG
Reps
1
Shoulder Press (Machine Plates)

Shoulder Press (Machine Plates)

Set
KG
Reps
1
Rear Delt Reverse Fly (Dumbbell)

Rear Delt Reverse Fly (Dumbbell)

Set
KG
Reps
1
Overhead Press (Dumbbell)

Overhead Press (Dumbbell)

Set
KG
Reps
1
Overhead Press (Barbell)

Overhead Press (Barbell)

Set
KG
Reps
1
Front Raise (Dumbbell)

Front Raise (Dumbbell)

Set
KG
Reps
1
Front Raise (Barbell)

Front Raise (Barbell)

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Reps
1
Arnold Press (Dumbbell)

Arnold Press (Dumbbell)

Set
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Reps
1
Plate Front Raise

Plate Front Raise

Set
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Reps
1
Upright Row (Dumbbell)

Upright Row (Dumbbell)

Set
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Reps
1
Upright Row (Cable)

Upright Row (Cable)

Set
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Reps
1
Single Arm Landmine Press (Barbell)

Single Arm Landmine Press (Barbell)

Set
KG
Reps
1
Upright Row (Barbell)

Upright Row (Barbell)

Set
KG
Reps
1
Seated Overhead Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Set
KG
Reps
1
Chest Supported Y Raise (Dumbbell)

Chest Supported Y Raise (Dumbbell)

Set
KG
Reps
1
Front Raise (Cable)

Front Raise (Cable)

Set
KG
Reps
1
Bench Press (Barbell)

Bench Press (Barbell)

Set
KG
Reps
1
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Set
KG
Reps
1
Chest Press (Machine)

Chest Press (Machine)

Set
KG
Reps
1
Chest Fly (Machine)

Chest Fly (Machine)

Set
KG
Reps
1
Butterfly (Pec Deck)

Butterfly (Pec Deck)

Set
KG
Reps
1
Incline Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Set
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Reps
1
Standing Cable Fly

Standing Cable Fly

Set
KG
Reps
1
Iso-Lateral Chest Press (Machine)

Iso-Lateral Chest Press (Machine)

Set
KG
Reps
1
Bench Press (Dumbbell)

Bench Press (Dumbbell)

Set
KG
Reps
1
Bench Press (Smith Machine)

Bench Press (Smith Machine)

Set
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Reps
1
Incline Chest Press (Machine)

Incline Chest Press (Machine)

Set
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Reps
1
Low Cable Fly Crossovers

Low Cable Fly Crossovers

Set
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Reps
1
Seated Chest Flys (Cable)

Seated Chest Flys (Cable)

Set
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Reps
1
Bench Press - Wide Grip (Barbell)

Bench Press - Wide Grip (Barbell)

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Reps
1
Decline Bench Press (Barbell)

Decline Bench Press (Barbell)

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KG
Reps
1
Push Up

Push Up

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Reps
1
Chest Dip

Chest Dip

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Reps
1
Incline Chest Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

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KG
Reps
1
Cable Middle Fly

Cable Middle Fly

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Reps
1
Incline Bench Press (Barbell)

Incline Bench Press (Barbell)

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Reps
1
Lever Lying Chest Press

Lever Lying Chest Press

Set
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Reps
1
Chest Fly (Dumbbell)

Chest Fly (Dumbbell)

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Reps
1
Decline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

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Reps
1
Dumbbell Squeeze Press

Dumbbell Squeeze Press

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Reps
1
Incline Push Ups

Incline Push Ups

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Reps
1
Single Arm Cable Crossover

Single Arm Cable Crossover

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Reps
1
Decline Bench Press (Smith Machine)

Decline Bench Press (Smith Machine)

Set
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Reps
1
Hex Press (Dumbbell)

Hex Press (Dumbbell)

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Reps
1
Chest Dip (Assisted)

Chest Dip (Assisted)

Set
-KG
Reps
1
Decline Bench Press (Machine)

Decline Bench Press (Machine)

Set
KG
Reps
1
Decline Chest Fly (Dumbbell)

Decline Chest Fly (Dumbbell)

Set
KG
Reps
1
Lever Incline Hammer Chest Press

Lever Incline Hammer Chest Press

Set
KG
Reps
1
Feet Up Bench Press (Barbell)

Feet Up Bench Press (Barbell)

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Reps
1
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

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Reps
1
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

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Reps
1
Preacher Curl (Machine)

Preacher Curl (Machine)

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Reps
1
Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

Set
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Reps
1
Bicep Curl (Barbell)

Bicep Curl (Barbell)

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Reps
1
Seated Incline Curl

Seated Incline Curl

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Reps
1
Bicep Curl (Cable)

Bicep Curl (Cable)

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Reps
1
Dumbbell Standing One Arm Curl

Dumbbell Standing One Arm Curl

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Reps
1
EZ Bar Biceps Curl

EZ Bar Biceps Curl

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Reps
1
Hammer Curl (Cable)

Hammer Curl (Cable)

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Reps
1
Reverse Curl (Barbell)

Reverse Curl (Barbell)

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Reps
1
Preacher Curl (Dumbbell)

Preacher Curl (Dumbbell)

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Reps
1
Preacher Curl (Barbell)

Preacher Curl (Barbell)

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Reps
1
Cross Body Hammer Curl

Cross Body Hammer Curl

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Reps
1
Alternate Biceps Curl

Alternate Biceps Curl

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Reps
1
Single Arm Curl (Cable)

Single Arm Curl (Cable)

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Reps
1
Behind the Back Curl (Cable)

Behind the Back Curl (Cable)

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Reps
1
EZ Barbell Preacher Curl

EZ Barbell Preacher Curl

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Reps
1
Bicep Curl (Machine)

Bicep Curl (Machine)

Set
KG
Reps
1
Rope Cable Curl

Rope Cable Curl

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KG
Reps
1
Dumbbell Preacher Curl (Turned Torso)

Dumbbell Preacher Curl (Turned Torso)

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Reps
1
Reverse Curl (Dumbbell)

Reverse Curl (Dumbbell)

Set
KG
Reps
1
Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Hammer Preacher Curl

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KG
Reps
1
21s Bicep Curl

21s Bicep Curl

Set
KG
Reps
1
Concentration Curl

Concentration Curl

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Reps
1
Bicep Curl (Suspension)

Bicep Curl (Suspension)

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Reps
1
Reverse Grip Concentration Curl

Reverse Grip Concentration Curl

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KG
Reps
1
Zottman Curl (Dumbbell)

Zottman Curl (Dumbbell)

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Reps
1
Drag Curl

Drag Curl

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Reps
1
Pinwheel Curl (Dumbbell)

Pinwheel Curl (Dumbbell)

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Reps
1
Spider Curl (Dumbbell)

Spider Curl (Dumbbell)

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Reps
1
Plate Curl

Plate Curl

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Reps
1
Spider Curl (Barbell)

Spider Curl (Barbell)

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Reps
1
Waiter Curl (Dumbbell)

Waiter Curl (Dumbbell)

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Reps
1
Overhead Curl (Cable)

Overhead Curl (Cable)

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KG
Reps
1
Triceps Pushdown

Triceps Pushdown

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Reps
1
Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

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KG
Reps
1
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Set
KG
Reps
1
Triceps Rope Pushdown

Triceps Rope Pushdown

Set
KG
Reps
1
Seated Dip Machine

Seated Dip Machine

Set
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Reps
1
JM Press (Barbell)

JM Press (Barbell)

Set
KG
Reps
1
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Set
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Reps
1
Skullcrusher (Barbell)

Skullcrusher (Barbell)

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Reps
1
Triceps Extension (Cable)

Triceps Extension (Cable)

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KG
Reps
1
Triceps Pressdown

Triceps Pressdown

Set
KG
Reps
1
Incline Triceps Extension

Incline Triceps Extension

Set
KG
Reps
1
Triceps Dip

Triceps Dip

Set
Reps
1
Lever Triceps Extension

Lever Triceps Extension

Set
KG
Reps
1
Single Arm Tricep Extension (Dumbbell)

Single Arm Tricep Extension (Dumbbell)

Set
KG
Reps
1
Skullcrusher (Dumbbell)

Skullcrusher (Dumbbell)

Set
KG
Reps
1
Triceps Kickback (Dumbbell)

Triceps Kickback (Dumbbell)

Set
KG
Reps
1
Triceps Dip (Assisted)

Triceps Dip (Assisted)

Set
-KG
Reps
1
Triceps Kickback (Cable)

Triceps Kickback (Cable)

Set
KG
Reps
1
Cable Incline Skull Crusher

Cable Incline Skull Crusher

Set
KG
Reps
1
Bench Press - Close Grip (Barbell)

Bench Press - Close Grip (Barbell)

Set
KG
Reps
1
Seated Triceps Press

Seated Triceps Press

Set
KG
Reps
1
Wide-Elbow Triceps Press (Dumbbell)

Wide-Elbow Triceps Press (Dumbbell)

Set
KG
Reps
1
Triceps Extension (Barbell)

Triceps Extension (Barbell)

Set
KG
Reps
1
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Set
KG
Reps
1
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Set
KG
Reps
1
Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

Set
KG
Reps
1
Single Arm Cable Row

Single Arm Cable Row

Set
KG
Reps
1
Iso-Lateral High Row (Machine)

Iso-Lateral High Row (Machine)

Set
KG
Reps
1
Seated Cable Row - Bar Wide Grip

Seated Cable Row - Bar Wide Grip

Set
KG
Reps
1
Pull Up

Pull Up

Set
Reps
1
Lat Pulldown - Close Grip

Lat Pulldown - Close Grip

Set
KG
Reps
1
Iso-Lateral Low Row

Iso-Lateral Low Row

Set
KG
Reps
1
Lat Pulldown (Machine)

Lat Pulldown (Machine)

Set
KG
Reps
1
Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

Set
KG
Reps
1
Dumbbell Row

Dumbbell Row

Set
KG
Reps
1
T Bar Row

T Bar Row

Set
KG
Reps
1
Pullover (Machine)

Pullover (Machine)

Set
KG
Reps
1
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Set
KG
Reps
1
Shrug (Dumbbell)

Shrug (Dumbbell)

Set
KG
Reps
1
Seated Cable Row - Bar Grip

Seated Cable Row - Bar Grip

Set
KG
Reps
1
Seated Row (Machine)

Seated Row (Machine)

Set
KG
Reps
1
Bent Over Row (Dumbbell)

Bent Over Row (Dumbbell)

Set
KG
Reps
1
Straight Arm Lat Pulldown (Cable)

Straight Arm Lat Pulldown (Cable)

Set
KG
Reps
1
Lever Lying Banded T-bar Row

Lever Lying Banded T-bar Row

Set
KG
Reps
1
Cable Single Arm High Row with Chest Support

Cable Single Arm High Row with Chest Support

Set
KG
Reps
1
Smith Bent Over Row

Smith Bent Over Row

Set
KG
Reps
1
Shrug (Smith Machine)

Shrug (Smith Machine)

Set
KG
Reps
1
Shrug (Barbell)

Shrug (Barbell)

Set
KG
Reps
1
Cable Kneeling One Arm Lat Pulldown

Cable Kneeling One Arm Lat Pulldown

Set
KG
Reps
1
Reverse Grip Lat Pulldown (Cable)

Reverse Grip Lat Pulldown (Cable)

Set
KG
Reps
1
Pendlay Row (Barbell)

Pendlay Row (Barbell)

Set
KG
Reps
1
Cable Bent Over Row

Cable Bent Over Row

Set
KG
Reps
1
Chest Supported Incline Row (Dumbbell)

Chest Supported Incline Row (Dumbbell)

Set
KG
Reps
1
Chin Up

Chin Up

Set
Reps
1
Lever Shrug

Lever Shrug

Set
KG
Reps
1
Vertical Traction (Machine)

Vertical Traction (Machine)

Set
KG
Reps
1
Rack Pull

Rack Pull

Set
KG
Reps
1
Decline Shrug

Decline Shrug

Set
KG
Reps
1
Shrug (Cable)

Shrug (Cable)

Set
KG
Reps
1
Rope Straight Arm Pulldown

Rope Straight Arm Pulldown

Set
KG
Reps
1
Landmine Row

Landmine Row

Set
KG
Reps
1
Cable Lying Shrug

Cable Lying Shrug

Set
KG
Reps
1
Low Row (Suspension)

Low Row (Suspension)

Set
Reps
1
Trap Bar Shrug

Trap Bar Shrug

Set
KG
Reps
1
Barbell Seated Shrug

Barbell Seated Shrug

Set
KG
Reps
1
Decline Crunch (Weighted)

Decline Crunch (Weighted)

Set
+KG
Reps
1
Cable Crunch

Cable Crunch

Set
KG
Reps
1
Straight Leg Raise

Straight Leg Raise

Set
Reps
1
Russian Twist (Weighted)

Russian Twist (Weighted)

Set
KG
Reps
1
Side Bend (Dumbbell)

Side Bend (Dumbbell)

Set
KG
Reps
1
Decline Crunch

Decline Crunch

Set
Reps
1
Crunch

Crunch

Set
Reps
1
Hanging Leg Raise

Hanging Leg Raise

Set
Reps
1
Dragon Flag

Dragon Flag

Set
Reps
1
Cable Twist (Up to down)

Cable Twist (Up to down)

Set
KG
Reps
1
Knee Raise Parallel Bars

Knee Raise Parallel Bars

Set
Reps
1
Cable Core Palloff Press

Cable Core Palloff Press

Set
KG
Reps
1
Seated Leg Raise

Seated Leg Raise

Set
Reps
1
Cable Twist (Down to up)

Cable Twist (Down to up)

Set
KG
Reps
1
Landmine 180

Landmine 180

Set
KG
Reps
1
Leg Extension (Machine)

Leg Extension (Machine)

Set
KG
Reps
1
Leg Press (Machine)

Leg Press (Machine)

Set
KG
Reps
1
Squat (Barbell)

Squat (Barbell)

Set
KG
Reps
1
Hack Squat (Machine)

Hack Squat (Machine)

Set
KG
Reps
1
Leg Press Horizontal (Machine)

Leg Press Horizontal (Machine)

Set
KG
Reps
1
Goblet Squat

Goblet Squat

Set
KG
Reps
1
Single Leg Press (Machine)

Single Leg Press (Machine)

Set
KG
Reps
1
Lunge (Dumbbell)

Lunge (Dumbbell)

Set
KG
Reps
1
Squat (Machine)

Squat (Machine)

Set
KG
Reps
1
Sled 45° Single Leg Press

Sled 45° Single Leg Press

Set
KG
Reps
1
Squat (Dumbbell)

Squat (Dumbbell)

Set
KG
Reps
1
Front Squat

Front Squat

Set
KG
Reps
1
Sumo Deadlift

Sumo Deadlift

Set
KG
Reps
1
Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Set
KG
Reps
1
Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

Set
KG
Reps
1
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

Set
KG
Reps
1
Romanian Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Set
KG
Reps
1
Good Morning (Barbell)

Good Morning (Barbell)

Set
KG
Reps
1
Straight Leg Deadlift

Straight Leg Deadlift

Set
KG
Reps
1
Glute Ham Raise

Glute Ham Raise

Set
Reps
1
Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

Set
KG
Reps
1
Smith Stiff Legged Deadlift

Smith Stiff Legged Deadlift

Set
KG
Reps
1
Standing Calf Raise (Machine)

Standing Calf Raise (Machine)

Set
KG
Reps
1
Calf Extension (Machine)

Calf Extension (Machine)

Set
KG
Reps
1
Calf Press (Machine)

Calf Press (Machine)

Set
KG
Reps
1
Standing Calf Raise

Standing Calf Raise

Set
Reps
1
Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Set
KG
Reps
1
Standing Calf Raise (Smith)

Standing Calf Raise (Smith)

Set
KG
Reps
1
Standing Calf Raise (Barbell)

Standing Calf Raise (Barbell)

Set
KG
Reps
1
Dumbbell Seated Calf Raise

Dumbbell Seated Calf Raise

Set
KG
Reps
1
Single Leg Standing Calf Raise (Barbell)

Single Leg Standing Calf Raise (Barbell)

Set
KG
Reps
1
Hip Abduction (Machine)

Hip Abduction (Machine)

Set
KG
Reps
1
Hip Adduction (Machine)

Hip Adduction (Machine)

Set
KG
Reps
1
Hip Thrust (Machine)

Hip Thrust (Machine)

Set
KG
Reps
1
Deadlift (Barbell)

Deadlift (Barbell)

Set
KG
Reps
1
Hip Thrust (Barbell)

Hip Thrust (Barbell)

Set
KG
Reps
1
Standing Cable Glute Kickbacks

Standing Cable Glute Kickbacks

Set
KG
Reps
1
Rear Kick (Machine)

Rear Kick (Machine)

Set
KG
Reps
1
Deadlift (Smith Machine)

Deadlift (Smith Machine)

Set
KG
Reps
1
Hip Thrust (Smith Machine)

Hip Thrust (Smith Machine)

Set
KG
Reps
1
Deadlift (Trap bar)

Deadlift (Trap bar)

Set
KG
Reps
1
Deadlift (Dumbbell)

Deadlift (Dumbbell)

Set
KG
Reps
1
Hip Thrust

Hip Thrust

Set
Reps
1
Cable Pull Through

Cable Pull Through

Set
KG
Reps
1
Glute Kickback (Machine)

Glute Kickback (Machine)

Set
KG
Reps
1
Single Leg Hip Thrust (Dumbbell)

Single Leg Hip Thrust (Dumbbell)

Set
KG
Reps
1
Partial Glute Bridge (Barbell)

Partial Glute Bridge (Barbell)

Set
KG
Reps
1
Over Bench Wrist Curl

Over Bench Wrist Curl

Set
KG
Reps
1
Behind the Back Bicep Wrist Curl (Barbell)

Behind the Back Bicep Wrist Curl (Barbell)

Set
KG
Reps
1
Seated Palms Up Wrist Curl

Seated Palms Up Wrist Curl

Set
KG
Reps
1
Seated Wrist Extension (Barbell)

Seated Wrist Extension (Barbell)

Set
KG
Reps
1
Barbell Reverse Curl

Barbell Reverse Curl

Set
KG
Reps
1
Reverse Curl

Reverse Curl

Set
KG
Reps
1
Wrist Roller

Wrist Roller

Set
KG
Reps
1
Cable Reverse One Arm Curl

Cable Reverse One Arm Curl

Set
KG
Reps
1
Cable Standing Back Wrist Curl

Cable Standing Back Wrist Curl

Set
KG
Reps
1
Cable Standing Wrist Curl

Cable Standing Wrist Curl

Set
KG
Reps
1
Dumbbell Standing Reverse Curl Rotate

Dumbbell Standing Reverse Curl Rotate

Set
KG
Reps
1
Smith Standing Back Wrist Curl

Smith Standing Back Wrist Curl

Set
KG
Reps
1
Treadmill

Treadmill

Set
KM
Duration
1
Stair Machine

Stair Machine

Set
KM
Duration
1
Stair Machine (Floors)

Stair Machine (Floors)

Set
KG
Reps
1
Air Bike

Air Bike

Set
Time
1
Rowing Machine

Rowing Machine

Set
Time
1
Stair Machine (Steps)

Stair Machine (Steps)

Set
KG
Reps
1
Elliptical Trainer

Elliptical Trainer

Set
Time
1
Landmine Squat and Press

Landmine Squat and Press

Set
KG
Reps
1
Squat Row

Squat Row

Set
KG
Reps
1
Lying Neck Curls (Weighted)

Lying Neck Curls (Weighted)

Set
KG
Reps
1
Lying Neck Curls

Lying Neck Curls

Set
Reps
1
Lying Neck Extension

Lying Neck Extension

Set
Reps
1
Lying Neck Extension (Weighted)

Lying Neck Extension (Weighted)

Set
KG
Reps
1