Routines

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Exercise Style Target Sets Reps OneSetMax Cycle
Hammer Curl Incline Bicep, forearm 2 10 18 A Edit | Delete
Curl Incline Biceps brachii 2 10 9 A Edit | Delete
Wrist Curl Palm up Forearm 2 60 140 A Edit | Delete
Side bridge Lower back 1 5 A Edit | Delete
Lateral Raises Upright Shoulders 2 10 20 A Edit | Delete
Overhead Press Shoulders, chest 2 10 32 AB Edit | Delete
Crush Tricep 2 10 20 AB Edit | Delete
Situps Abs 2 40 40 ABC Edit | Delete
Bench press Chest 1 40 42 ABC Edit | Delete
Stair Pushup Chest Shoulders 1 20 40 ABC Edit | Delete
Squats Pulling weights up Quads 3 10 40 ABC Edit | Delete
Shrug Traps 3 10 140 ABC Edit | Delete
Deadlift Standing Upper back, Traps 3 10 40 ABC Edit | Delete
Row Bent over Upper back 2 10 35 AS Edit | Delete
Curl Preacher Bicep brachialis 2 10 10 B Edit | Delete
Hammer Curl Sitting down Bicep, forearm 2 10 17 B Edit | Delete
Wrist Curl Palm down Forearm 1 20 20 B Edit | Delete
Twist Standing Forearm 2 40 60 B Edit | Delete
Bird Dog Lower back 1 5 B Edit | Delete
Overhead Press Pronated Shoulders, back 2 10 30 BC Edit | Delete
Hammer Curl Standing Bicep, forearm 2 10 18 C Edit | Delete
Curl Sitting Biceps brachii, brachialis, and brachioradialis 2 10 16 C Edit | Delete
Curl Standing Biceps brachii, brachialis, and brachioradialis 2 10 14 C Edit | Delete
Twist Sitting Forearm 2 40 60 C Edit | Delete
Core Curl Lower back 1 5 C Edit | Delete
Lateral Raises Bent over Shoulders, back 2 10 20 C Edit | Delete
Row Upright Traps 2 10 15 C Edit | Delete
Extensions Sitting Tricep 2 10 20 C Edit | Delete