Get the App
Track your workouts with the Android and iOS app.

Concentrating on Diff muscles

By @

Shoulders

Elevated Pike Push Up
8-15 reps
Rear Delt Contraction
15-25 reps

Rest 90 seconds

Elevated Pike Push Up
8-15 reps
Rear Delt Contraction
15-25 reps

Rest 90 seconds

Elevated Pike Push Up
8-15 reps
Rear Delt Contraction
15-25 reps

Rest 90 seconds

Glute 1

Single Legged Deadlift
15-20 reps
Feet Together Thrust
15-20 reps

Rest 60 seconds

Single Legged Deadlift
15-20 reps
Feet Together Thrust
15-20 reps

Rest 60 seconds

Single Legged Deadlift
15-20 reps
Feet Together Thrust
15-20 reps

Rest 60 seconds

Bicep 1

Chinup
8-15 reps

Rest 90 seconds

Chinup
8-15 reps

Rest 90 seconds

Chinup
8-15 reps

Rest 90 seconds

Tricep + upper chest

Incline Wide Pushup
12-20 reps
Incline Close Hindu Pushup
12-20 reps

Rest 90 seconds

Incline Wide Pushup
12-20 reps
Incline Close Hindu Pushup
12-20 reps

Rest 90 seconds

Incline Wide Pushup
12-20 reps
Incline Close Hindu Pushup
12-20 reps

Rest 90 seconds

Glute with Calves

45 Degree Foot 1 Leg Hip Thrust
15-20 reps
Single Leg Calf Raise
20-30 reps

Rest 60 seconds

45 Degree Foot 1 Leg Hip Thrust
15-20 reps
Single Leg Calf Raise
20-30 reps

Rest 60 seconds

45 Degree Foot 1 Leg Hip Thrust
15-20 reps
Single Leg Calf Raise
20-30 reps

Rest 60 seconds