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Back, Biceps and Core
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Back, Biceps and Core
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Back, Biceps and Core
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Back, Chest and Cardio
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Glutes, Quads and Hamstrings
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Glutes, Hamstrings & Quads
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Exercises
Dumbbell Bent Over Row
Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting positionExercises
Machine Rear Delt Fly
Setup - Set the machine up with the seat at a comfortable height - Ensure the handles are at shoulder height to allow for a smooth movement Movement - Focus on keeping your back straight and your head up - Perform the movement, squeezing and controlling - Ensure your arms stay straight throughout the movementExercises
Machine Chest Press
Setup - Grasp the handles with palms facing forward. Your hands slightly wider than shoulder width apart Movement - Engage your core and then push the handles forward in a controlled motion by straightening your arms - Slowly bring handles back towards your chest until you feel the stretch in your chestExercises
Box Push ups
Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the boxExercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stability