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Journal

A weekly workout review that goes beyond the scale How to build a beginner workout week you can repeat AI or human fitness coaching: what to check before choosing

Upper-Body Push72

Banded Bench Press Barbell Front Raise Decline Bench Press Bench Press Chain Bench Press Incline Bench Press Paused Bench Press Bent Over DB Fly DB Bench Press DB Floor Press DB Fly DB Front Raise DB Incline Fly DB Lateral Raise DB Military Press DB Skull Crusher Incline DB Fly KB Arnold Press KB Overhead Press Band Chest Press Band Reverse Fly Band Skull Crusher Banded Front Raise Banded Lateral Raise Banded Push Up Cable Lateral Raise Cable Seated Fly Ring Dip Ring Fly Ring Push Up TRX Chest Fly TRX Chest Press TRX Push Up TRX Split Deltoid Fly Swiss Ball Chest Fly Archer Push Up Arnold Press Butterfly Pull Up Clapping Push Up Close Grip Push Up Close Hand Push Up Cross Body Push Up Decline Push Up Deficit Push Up Diamond Push Up Dip EZ Bar Skull Crusher Finger Tip Push Up Floor Press Incline Lateral Raise Incline Push Up Isometric Push Up Knuckle Push Up Modified Push Up Paused Push Up Plyo Push Up Push Up Rear Delt Fly Scapular Push Up Seated Lateral Raise Side to Side Push Up Single Arm Push Up Skull Crusher Tricep Kick Back Weighted Push Up Wide Incline Push Up Wide Push Up Bench Dip Box Dip Box Pike Push Up Box Push Up Weighted Bench Dip

Upper-Body Pull72

Barbell Bicep Curl Barbell Shrug Barbell Upright Row Reverse Barbell Curl DB Bicep Curl DB Incline Row DB Pullover DB Row DB Shrug Incline DB Curl Lying DB Curl Seated DB Curl Single Arm DB Row Alternating KB Row Double KB Row KB High Pull KB Renegade Row KB Shoulder Shrug KB Sumo High Pull Single Arm KB Row Single KB Row Two Arm KB Row Band Face Pull Band Pull Apart Band Seated Row Banded Bicep Curl Banded Low Row Banded Row Banded Upright Row Cable Hammer Curl Cable Overhead Curl Cable Seated Row Cable Shrug Ring Bicep Curl Ring Pull Up Ring Row TRX Bicep Curl TRX Mid Row Archer Pull Up Chin Up Close Grip Pull Up Commando Pull Up Concentration Curl Dip Shrug Drag Curl EZ Bar Curl Gorilla Pull Up Incline Hammer Curl Inverted Row Kipping Pull Up L Sit Chin Up Middle Back Shrug Mixed Grip Pull Up Negative Pull Up Pendlay Row Preacher Curl Pull Up Pull Up Iso Hold Pull Up Negative RDL to Shrug Renegade Row Rowing Scapuler Pull Up Seated Hammer Curl Typewriter Pull Up Weighted Chin Up Weighted Pull Up Wide Grip Pull Up Yates Row Zottman Curl Plate Hammer Curl Reverse Plate Curl

Lower Body108

Back Squat Barbell Hip Thrust Barbell Step Ups Chain Deadlift Deadlift Deadlift Block Pull Deficit Deadlift Dimel Deadlift Front Squat Good Morning Jefferson Deadlift Paused Back Squat Paused Deadlift Paused Front Squat Romanian Deadlift Stiff Leg Deadlift Suitcase Deadlift Sumo Deadlift TrapBar Deadlift Alternating DB Lunge DB Box Squat DB Deadlift DB Front Squat DB Lateral Lunge DB Lunge & Curl DB Overhead Squat DB Pistol Squat DB Side Step Up DB Split Squat DB Sumo Deadlift DB Walking Lunge Plie DB Squat Alternating KB Lunge KB Curtsy Lunge KB Deadlift KB Goblet Squat KB Lateral Lunge KB Pistol Squat KB Side Lunge Press KB Squat High Pull KB Sumo Squat KB Swing Squat Split Squat with KB Sumo KB Deadlift Band Adduction Banded Clam Shell Banded Donkey Kick Banded Glute Bridge Banded Squat Banded V Adduction Swiss Ball Leg Curl Hamstring Slide Ring Hamstring Curl TRX Cross Lunge TRX Hip Press TRX Lateral Lunge TRX Lunge with Hop TRX Overhead Squat TRX Pistol Squat Medicine Ball Squat Swiss Ball Hip Thrust Swiss Ball Lunge Swiss Ball Squat 90-90 to Lunge Air Squat Anderson Squat Bent Knee Hip Raise Body Weight Lunge Cossack Squat Curtsy Lunge Dynamic Clam Shell Forward Leg Swing Frankenstein Squat Glute Bridge Glute Kick Back Goblet Lateral Lunge Goblet Squat Hack Squat Hip Circle Hip Crossover Lateral Lunge Leg Lift Leg Pull In Overhead Squat Pistol Squat Pop Squat Quad Hold Reverse Lunge Safety Bar Squat Seated L Sit Leg Lift Seated Leg Tuck Side Leg Swing Single Leg Ball Curl Single Leg Calf Raise Single Leg Pogo Hop Single Leg Push Off Split Squat Squat Walk Out Straight Leg Boat Wall Sit Weighted Step Up Zercher Squat Box Donkey Kick Box Reverse Lunge Box Seated Leg Tuck Box Squat Safety Bar Box Squat Single Leg Box Squat

Core82

DB Crunch DB Russian Twist DB Side Bend KB Plank Row KB Russian Twist Band Crab Walk Banded Bird Dog Banded Plank Jack Banded Plank Row Banded Shin Crunch Cable Crunch Cable Seated Crunch TRX Body Saw TRX Oblique Crunch TRX Plank TRX Sit-Up Bosu Ball Crunch Bosu Ball Plank Bosu Ball Side Plank Bosu Ball Sit Up Medicine Ball Plank Medicine Ball Sit Up Medicine Ball V Up Swiss Ball Bird Dog Swiss Ball Crunch Bicycle Sit-Up Bird Dog Bird Dog Row Body Saw Butterfly Crunch Copenhagen Plank Crab Walk Crossover Crunch Crunch Decline Plank Decline Side Plank Decline Sit Up Double Crunch Exercise Ball Crunch Exercise Ball Plank Extended High Plank Forearm Plank Forearm Plank Jack Frog Crunch Frog Sit Up Hanging Leg Raise High Plank Jack High Plank Toe Tap High Plank Walk Hollow Body Crunche Hollow Hold Hollow Rock Ipsilateral Dead Bug Janda Sit Up Knee Raise Leg Raise Long Arm Crunch Oblique Crunch Plank Plank Crunch Plank to Down Dog Plank with Twist Raised Leg Crunch Reverse Crunch Russian Twist Side Plank Side Plank Hip Drop Side Plank on Hand Sit-Up Star Crunch Straight Leg Crunch Suitcase Crunch Toe Touch Tuck Crunch Twisting Crunch U Ab V-Up Vertical Leg Crunch Weighted Crunch Weighted Plank Ab Wheel Wheel Pose

Olympic & Power51

Barbell Thruster Clean Deadlift Deficit Clean Deadlift Snatch Deadlift Snatch Grip Deadlift DB Clean DB Hang Clean DB Push Press DB Snatch DB Thruster Double KB Push Jerk Double KB Split Jerk KB Hang Clean KB Push Press KB Snatch KB Thruster Single Arm KB Clean Single Arm KB Jerk Two Arm KB Clean Two Arm KB Jerk Clean Clean & Press Clean Pull Clean Shrug Deficit Clean Pull Deficit Snatch Deficit Snatch Pull Hang Clean Hang Clean Pull High Hang Snatch Jerk Balance Jerk Dip Low Hang Clean Low Hang Snatch Muscle Snatch Power Clean Power Clean & Press Power Jerk Power Snatch Push Press Snatch Snatch from Blocks Snatch Pull Snatch Push Press Snatch Shrug Split Clean Split Jerk Split Snatch Squat Jerk Tall Muscle Snatch Box Thruster

Conditioning & Plyometrics36

Barbell Squat Jump DB Jump Lunge DB Jump Squat DB Seated Box Jump Banded Bear Crawl Medicine Ball Burpee Medicine Ball Slam Backward Jogging Bar Facing Burpee Bear Crawl Broad Jump Burpee Burpee Pull Up Burpee Tuck Jump Depth Jump Drop Jump Ice Skater Jog In Place Jumping Jack Knee Tuck Jump Lunge Jumps Mountain Climber No Push Up Burpee Reverse Burpee Rocket Jump Squat Jump Standing Broad Jump Star Jump TrapBar Jump Box Jump Box Jump Over Burpee Box Jump Butt Kick Rope Jump In & Out Box Jump Jump Rope Lateral Box Jump

Mobility & Recovery25

Barbell Ab Rollout Barbell Rollout DB Roll Back Band Pass Through Banded Hip Mobility TRX Knee Rollout TRX Standing Rollout Ankle Roll Butterfly Stretch Calf Foam Roll Cat Cow Couch Stretch Eagle Arms Stretch Glute Foam Roll Hip Flexor Stretch IT Foam Roll Lat Foam Roll Pigeon Stretch Quad Foam Roll Quad Stretch Shoulder Stretch Side Stretch T Spine Foam Roll Triceps Stretch Box Pigeon Stretch

Full-Body & Functional152

Landmine Twist Alternating DB Press Close Grip DB Press DB Farmer's Walk DB Scaption DB Swing DB Z Press Incline DB Press L Sit on DB Seated DB Press Standing DB Press Swiss Ball DB Press Alternating KB Press American KB Swing KB Farmer's Walk KB Figure Eight KB Front Rack Carry KB Halo KB Jack Knife KB Low Windmill KB Overhead Carry KB Press KB Seated Press KB Seesaw Press KB Waiter Press KB Windmill Russian KB swing Single Arm KB Press Single Arm KB Swing Standing KB Press Two Arm KB Press Band Pull Through Banded Diagonal Lift X Band Walk Cable Facepull Cable Low Crossover Ring False Grip Hang Ring Knee Tuck Ring L Sit TRX Knee Tuck TRX Pike TRX Power Pull TRX Torso Rotation Swiss Ball Bridge Swiss Ball Jack Knife Swiss Ball Pike Swiss Ball Superman 90-90 Arm Circle Arm Climb Bam Bam Bridge Pose Butt Kicker Butt Up Carioca Drill Chair Pose Childs Pose Cloud Pose Cobra Cobra Pose Crossover Cuban Press Dead Hang DeadBug Decline Spider Double Under Elbow to Knee Exercise Ball Pull In External Rotation Floor L Sit Flutter Kicks Frankenstein Walk Frog Pose Full Saddle Half Saddle Hand Stand Pirouette Hand Stand Walk Hanging L Sit Happy Baby Hat Twist Head Stand High Knee Inch Worm Isometric Wiper JM Press Kipping Muscle Up Kipping Toe to Bar Knee Skip Lateral Shuffle Lateral Toe Tap Lu Raise Manmaker Mountain Pose One Handed Hang One Legged L Sit Otis Up Paloff Press Pin Press Pretzel Puppy Dog Pose Rocker Scissor Kick Seal Jack Seated Forward Fold Shoulder Stand Shoulder Tap Side Bridge Side Jack Knife Single Under Sots Press Spider Crawl Spider Man Step Spoto Press Stationary Bike Stir the Pot Straddle L Sit Strict Toe to Bar Suitcase Carry Sun Salutation A Sun Salutation B Superman Superman Hold Supine Twist Svend Press Swimmer Tate Press Toe Tap Torso Twist Tree Pose Triangle Pose Tuck Hold Tuck L Sit Turkish Get Up Upward Facing Dog V Sit W Raise Waiter's Carry Walking Knee Hug Wall Ball Wall Walk Warrior 1 Warrior 2 Box Toe Tap Box V Sit Parallettes L Sit Plate Flip Plate Pinch Plate Raise Plate Twist Reverse Sled Drag Sled Drag Sled Push

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