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Shoulders, Chest and Triceps
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Shoulders, Chest and Triceps
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Shoulders, Chest and Triceps
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Shoulders, Chest and Triceps
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Quads and Glutes
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Quads and Glutes
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Quads and Glutes
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Quads and Glutes
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Quads and Glutes
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Quads and Glutes
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Back and Biceps
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Back and Biceps
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Back and Biceps
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Back and Biceps
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Back and Biceps
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Back and Biceps
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Glutes, Hamstrings and Quads
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Glutes, Hamstrings and Quads
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Glutes, Hamstrings and Quads
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Glutes, Hamstrings and Quads
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Exercises
Landmine Close Grip Row
Set Up - Grab a Barbell and place it into the Landmine Barbell Stand - If your gym doesn't have a stand place it in the centre of a 20kg weight plate - Grab the close grip triangle bar and place on the barbell Movement - Place your feet shoulder width apart, keeping your back straight at 45 degrees - Perform the movement ensuring you stay controlled and hold at the top for 1-2 secondsExercises
Single Arm Dumbbell Bent Over Row
Setup - Place one leg onto bench and the other out to the side - Hinge forward at your hips, leaning over the bench with hand placed on bench for support. Your back should be kept straight Movement - Grip the dumbbell in one hand, letting it hang directly beneath your shoulder - Pull the dumbbell upwards and towards your hip, keeping your elbow close to your body - At the top of movement, pause for a brief second and return slowly to the starting position fully extending your arm to maximum stretchExercises
Dumbbell Bench Supported Y Raise
Setup - Set an incline bench to about a 30-45 degree angle - Lie on the bench with your chest resting against the pad with your feet slightly off the ground or flat on the floor Movement - Grip the dumbbells in each hand starting with your arms by your sides, then raise the dumbbells on a slight angle with your elbows slightly bent forming a Y shape with your arms - Continue raising your arms until they are parallel to the floor, or slightly above shoulder height - At the top of the movement, squeeze your shoulder blades together and then slowly lower the dumbbells back to the starting positionExercises
Cable Face Pulls
Setup - Attach a rope attachment to a high pulley on a cable machine - Set the pulley to a height slightly above or at eye level - Stand facing the cable machine, about 1-2 feet away from the machine, with your feet hip width apart - Grasp the ends of rope with your palms facing the ground. - Take a small step back to create tension in the cable and ensure you are slightly leaning back from the cable Movement - Pull the rope towards your face, keeping your upper arms parallel to the ground. Focus on driving your elbows outwards and backwards - As you pull, your hands should seperate, and the rope should end up near the sides of your face - At the peak of the movement, hold and squeeze before slowly reversing the movement to return to the starting positionExercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armExercises
Dumbbell Bicep Curls
Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting position