Routines in this Program
Chest and triceps
Push-Up · Bench Press · Chest Press (Incline) · Bench Press (Decline) · Fly · Cable Fly (Incline) · Triceps Pushdown · Triceps Pushdown · Triceps Extension (Overhead)
Legs and Core
Squat (Goblet)
Shoulders and Forearms
Push-Up · Shoulder Press (Seated) · Lateral Raise · Raise (Front, Alternating) · Upright Row · Flyes (Reverse) · Shoulder Press (Overhead) · Wrist Curl (Bench-Supported Palms-Up) · Wrist Curl (Palms-Down, Bench) · Face Pull · Side Bend
Back and Biceps
Lat Pulldown (Wide-Grip) · Row
Legs and Core (Copy)
Squat (Goblet)
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.