NUOVI

UPPER

ROW (BILANCIERE - MANUBRI)
CURL

LOWER

SQUAT BILANCIERE
AFFONDI (BILANCIERE - MANUBRI)

CORE

DEADBUGS

FULLBODY

JUMPING JACKS

Home

HOME

UPPER

DB Close Grip Floor Press

DB Skull Crusher

Knee Push Up + Negative

Knee Pushup

Pushup

DB Trap Raises

DB Alt Triceps Overhead Ext

DB Triceps Overhead Ext

DB Triceps Kickbacks

DB Sumo Alt Rows

DB Arnold Press

DB Lateral Raises

DB Front Raises

DB Rows + Triceps Ext

DB Renegade Rows + Pushup

DB Renegade Rows

DB Supinated Rows

Sumo DB Prone Rows

DB Push Press

DB Renegade Knee Rows + Pushup

DB Floor Pullover

DB Curl To Press

One Arm DB Press

One Arm DB Row

Sumo Alt DB Rows

DB Alt Floor Press

DB Rows

DB Flyes

DB Cuban Press

DB Curls

DB Floor Press

Alt DB Curls

Hammer DB Curls

Alt DB Press

LOWER

DB Stiffed Legged Deadlifts

DB Standing Lunges

DB Romanian Deadlift

DB Front Rack Lunges

DB Lateral Lunges

DB Front Squat

DB Goblet Squat + Reach

One DB Reverse Lunge

DB Glute Bridges

One Arm DB Squat

DB Alt Lunges

One Arm DB Squat + Lunge

One Arm DB Reverse Lunge

DB Goblet Squat

UPPER/LOWER

DB Russian Twist

DB Curl To Thruster

DB Alt Thrusters

DB Thrusters

DB Lunges + Curls

DB Swing

One Arm DB Swing

One Arm BD Thruster

BODYWEIGHT

Jumping Jacks

Dead Bug

Bridge Hold

Alt V-Ups

Squat

Boat Sit

Crunch

Alt Reverse Lunge

Russian Twist

Plank Hold

Plank Hold + Reach 

Hollow Hold

Maso Sudime

GYM

UPPER MAIN

Incline Dumbbell Press

Machine Press

Shoulder Press

Bench Press

Arnold Press

Strict Press

Push Press

Lat Machine

One Arm row

Machine Row

Seated One Arm Press

Barbell Row

Dumbbell Curls

Cable Pressdowns

Rope Pressdown

Skull Crushers

Cable Fly

Lateral Raises

Barbell Curls

LOWER

Leg Curl

Goblet Split Squat

Goblet Squat

Leg Press

Split Squat

Bulgarian Split Squat

Leg Press

Reverse Lunge

Deadlift

Back Squat

Calf raise

Hack Squat

Thruster

Dumbell Romanian Deadlift

CORE

Plank

Tick Tocks

Situp

Hollow Hold

Bent Hollow Hold

Bird Dogs

Arch Hold

Butterfly Situps