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Workout
Status
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Exercises
Most Recent
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
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1h
7
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
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1h
6
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
6
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
7
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
7
Dec 7
Full Lower Body - Glutes, Quads and Hamstrings
No summary yet.
Published v1
--
1h
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
6
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
6
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
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Exercises
Dumbbell Sumo Squat
Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting positionFields Reps Weight
Set 1
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Exercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionFields Reps Weight
Set 1
Set 2
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Exercises
Dumbbell Bulgarian Split Squat
Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Lat Pulldowns
Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fullyFields Reps Weight
Set 1
Set 2
Set 3
Exercises
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 movementFields Reps Weight
Set 1
Set 2
Set 3
Exercises
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 chestFields Reps Weight
Set 1
Set 2
Set 3
Exercises
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 positionFields Reps Weight
Set 1
Set 2