Planfit Übungsguide
Rücken
- Deadlift
- Barbell Row
- Pull Up
- Romanian Deadlift
- Lat Pulldown
- Back Extension
- One Arm Dumbbell Row
- Seated Cable Row
- Seated Row Machine
- Dumbbell Deadlift
- Band Bent Over Row
- Renegade Row
- Incline Row
- Inverted Row
- T-Bar Row Machine
- T-Bar Row
- Back Lat Pulldown
- Low Row Machine
- Smith Machine Barbell Row
- Arm Pulldown
- Band Row
- Dumbbell Row
- Pendlay Row
- One Arm Lat Pulldown
- Rack Pull
- Back Extension Machine
- Good Morning
- Band Deadlift
- High Row Machine
- Wide Pulldown Machine
- Kettlebell Row
- Exercise Ball Back Extension
- One Arm Cable Lat Pulldown
- One Arm Lat Pulldown Machine
- One Arm Machine Seated Row
- Lat Pulldown Machine
- Lying Back Extension
- Superman Row
- Seated Row
- Close Grip T-bar Row
- Twist Superman
- Back Pec Stretch
- Kneeling Lat Stretch
- Dynamic Back Stretch
- Slopes Towards Stretch
- Standing Lateral Stretch
- Standing Reach Up Back Rotation Stretch
- Kettlebell Deadlift
- Underhand Barbell Row
- Underhand Smith Machine Barbell Row
- One Arm Seated Cable Row
- Neutral Grip Seated Cable Row
- Wide Grip Seated Cable Row
- One Arm Kettlebell Row
- Standing Cable Row
- Ring High Row
- Assisted Pull Up
- Neutral Grip Assisted Pull Up
- Weighted Pull Up
- Archer Pull Up
- Band Assisted Pull Up
- Bench Pull Up
- Butterfly Pull Up
- Jumping Pull Up
- Assisted Chin Up
- Weighted Chin Up
- Band Assisted Chin Up
- Neutral Grip Chin Up
- Close Grip Chin Up
- Close Grip Cable Lat Pulldown
- Neutral Grip Lat Pulldown
- Underhand Cable Lat Pulldown
- Rope Arm Pulldown
- Prone T Raise
- Prone A Raise
- Prone W Raise
- Fixed Bar Back Stretch
- Foam Roll Lats
- Foam Roll Upper Back
- Foam Roll Rhomboids
- Back Workout
- Ring Pull Up
- Shoulder Inferior Capsule Stretch
- Hanging
- Hammer Strength Seated Row
- Close Grip Pull Up
- Wide Grip Pull Up
- Cable High Row
- One Arm Cable High Row
- L Sit Pull Up
- One Arm Pull Up
- One Arm Wide Pulldown Machine
- Close Grip Lat Pulldown
- Hammer Strength MTS Iso-Lateral Row
- Hammer Strength MTS Iso-Lateral High Row
- Hammer Strength MTS Iso-Lateral Front Pulldown
- Hammer Strength MTS Iso-Lateral D.Y. Row
- Hammer Strength Plate-Loaded Iso Front Lat Pulldown
- Hammer Strength Plate-Loaded Iso High Row
- Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown
- Hammer Strength Plate-Loaded Squat Lunge - Lumanian Deadlift
- One Arm Hammer Strength MTS Iso-Lateral D.Y. Row
- One Arm Hammer Strength MTS Iso-Lateral Row
- One Arm Hammer Strength MTS Iso-Lateral High Row
- One Arm Hammer Strength MTS Iso-Lateral Front Pulldown
- One Arm Hammer Strength Plate-Loaded Iso Front Lat Pulldown
- One Arm Hammer Strength Plate-Loaded Iso High Row
- One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown
- Panatta Super Rowing Machine
- Panatta Super High Row
- Cable Deadlift
- The Swimming
- Plate Back Extension
- Dumbbell Back Extension
- Barbell Back Extension
- Cable Shrug
- Neural Grip Wide Pulldown Rear Machine
- Dumbbell Seal Row
- Barbell Seal Row
- Dumbbell Prone W Raise
- Dumbbell Prone A Raise
- Dumbbell Prone T Raise
- Dumbbell Prone Y Raise
- Prone Y Raise
- Incline Dumbbell Prone W Raise
- Incline Dumbbell Prone A Raise
- Incline Dumbbell Prone T Raise
- Mag Grip Lat Pulldown
- One Arm High Row Machine
- One Arm Low Row Machine
- Reverse Pec Deck Fly (Back Target)
- Plate Loaded Seated Row
- Pullover Machine (Back Target)
- Trap Bar Deadlift
- Band Pull Apart
- Kneeling Pushup Row
- Hand Release Push-Up
- Kneeling Upper Back Rotation
- Leg Pull
- Bent Knee Lying Floor Row
- Real Push-ups
- Seated Back Squeeze
- Seated Behind Back Raises
- Seated Pulse Back Squeeze
- Sliding Leg Bird Dog
- Sphinx Pose
- Standing Back Squeeze
- Standing Row Switching Palms
- Standing Upright Palms Back Squeeze
- Swimmer Kicks
- Kneeling Back Rotation Stretch
- Lying Lat Pulldown
- Lying From W to T
- Lying Front W to Y
- Lying Reverse Push-up
- Palm Press Back
- Plank Arm Lift
- Pulse Row
- Pause Deadlift
- Vertical Traction
- TRX Row
- Headstand
- Plate Loaded Lateral Row
- Underhand Seated Cable Row
- Linear Low Mahcine
- Bent Over Row Machine
- Vertical row machine
- Fixed pulldown
- Hammer Strength ISO-Lateral Row
- Barbell Bent Over Row
- Cable Bent Over Row
- Rowing Machine Circular
- Upper Back Machine
- Incline T-bar Row
- Hoist Seated Mid Row
- Dumbbell Bent Over Row
- Reverse Peck Deck Fly
- Bent Over Wide Dumbbell Row
- Row/Rear Delt Cybex Row
- Band Y Raise
- Meadows Row
- M-TORTURE 2 WAY ROW
- Gorilla Row
- Diverging low row
- Close Mag Grip Lat Pulldown
- Landmine row
- Kneeling Upper Back Stretch
- Seated Back Stretch
- Standing Back Stretch
- Standing Row Shoulder Stretch
- Upright Palms Back Stretch
- Kneeling Back Mobility Stretch
- Palm Press Shoulder Stretch
- Pulse Row Stretch
Beine
- Barbell Squat
- Lunge
- Leg press
- Leg curl
- Barbell Stiff Leg Deadlift
- V Squat
- Leg Extension
- Dumbbell Lunge
- Hack Squat Machine
- Dumbbell Sumo Squat
- Calf Raise
- Hip Adduction Machine
- Hip Abduction Machine
- Barbell Hip Thrust
- Smith Machine Squat
- One Leg Knee Up
- Barbell Wide Squat
- Smith Machine Lunge
- Walking Lunge
- Barbell Narrow Squat
- Sumo Deadlift
- Box Squat
- Box Jump
- Dumbbell Bulgarian Split Squat
- Front Squat
- Glute Ham Raise
- Glute Kick Back
- Goblet Squat
- Barbell Hack Squat
- Barbell Lunge
- Pistol Squat
- Band Squat
- Dumbbell Squat
- Smith Machine Wide Squat
- Zercher Squat
- Hip Extension
- Backward Lunge
- Hip Thrust Machine
- Side Lunge
- Hip Abduction
- Side Kick Back
- Cross Lunge
- Standing Leg Curl
- Seated Calf Raise Machine
- Seated Calf Raise
- Kettlebell Sumo Deadlift HighPull
- Pendulum Squat
- Dumbbell One Leg Deadlift
- One Leg Barbell Hipthrust
- Jump Squat
- Seated One Leg Press
- Standing Calf Raise Machine
- Hip Extension Machine
- Wide Squat
- Squat
- Dumbbell Stiff Leg Deadlift
- Glute Kick Back and Side Kick
- Glute Kick Back and Cross
- Knee hip Thrust
- Side Raise and Kick
- Sumo Squat Floor Touch
- One Leg Deadlift
- One leg Hip Thrust
- High Knee Squat
- Hip Thrust
- Lunge Jump
- Wall Sit
- Stepback Handraise
- Seated Leg Press
- Butterfly Stretch
- Lying Hamstring Stretch
- Standing Knee Raise
- Lying Quadriceps Stretch
- Rocking Frog Stretch
- Seated Calf Stretch
- Single Leg Stretch
- Standing Lumbar Flexion
- Single Lying Leg Curl
- One Leg Extension
- Dumbbell Step Box Backward Lunge
- Kettlebell Front Squat
- High Knee Lunge on Balance Trainer
- Cable Hip Abduction
- Cable Donkey Kickback
- Cable Hip Adduction
- Cable Hip Extension
- Foam Roll Glutes
- Foam Roll Hamstrings
- Foam Roll Lying Quadriceps
- Foam Roll Rectus Femoris
- Standing Quadriceps Stretch
- Foam Roll Hip
- Foam Roll Side Lying Single Leg Peroneal
- Foam Roll Side Lying Peroneal
- Foam Roll Single Leg Calves
- Foam Roll Calves
- Foam Roll Hamstrings and Glute
- Leg Workout
- Hip Glute Machine
- Sit down and Stand up
- Crossover Kneeling Hip Flexor Stretch
- Lunge Stretch
- Standing Hamstring Stretch
- Barbell Calf Raise
- Barbell Keeling Squat
- Dumbbell Backward Lunge
- Box Pistol Squat
- Box Kettlebell Squat
- Box Barbell Squat
- Seated Leg Curl
- Reverse Hyperextension Machine
- Squat on Balance Trainer
- Split Squat
- Dumbbell Split Squat
- Calf Raise on Seated Leg Press Machine
- Kettlebell Lunge
- Kettlebell Goblet Squat
- One Leg Kettlebell Deadlift
- Smith Machine Hip Thrust
- Smith Machine Calf Raise
- Standing Hip Abduction
- Band Hip Abduction
- Barbell Jefferson Squat
- Side Split
- Dumbbell Cross Lunge
- Band Lateral Walk
- Monster Glute Machine
- Dumbbell Walking Lunge
- Barbell Walking Lunge
- One Leg Smith Machine Deadlift
- Dumbbell Wide Squat
- Narrow Squat
- Smith Machine Cross Lunge
- Low Lunge
- Lunge Twist
- Leverage Squat
- Reverse V Squat
- Reverse Hack Squat
- Smith Machine Stiff Leg Deadlift
- Smith Machine Deadlift
- Smith Machine Sumo Deadlift
- Dumbbell Step Up
- Kettlebell Lateral Step Up
- Dumbbell Step Up
- Band Step Up
- Smith Machine Kneeling Squat
- Dumbbell Hip Thrust
- Nordic Curl
- Sissy Squat
- Clamshell
- Smith Machine Split Squat
- Hack Press Machine
- Cable Pull Through
- Bosu Ball One Leg Squat
- Weighted Bosu Ball Squat
- One Leg Hack Squat
- Step Box Leg Curl
- Hammer Strength Plate-Loaded Iso Leg Extension
- Hammer Strength Plate-Loaded Hip Press
- Hammer Strength Plate-Loaded Squat Lunge - Squat
- Hammer Strength Plate-Loaded Squat Lunge - Lunge
- Hammer Strength Plate-Loaded Squat Lunge - Bulgarian Split Squat
- One Arm Hammer Strength Plate-Loaded Iso Leg Extension
- Standing Hip Abduction Machine
- Squat Press
- Jump Dumbbell Squat
- Cable Squat
- The One Leg Kick
- The Double Leg Kick
- The Scissors
- The Bicycle
- The Shoulder Bridge
- The Side Kick
- Dumbbell Side Lunge
- V Squat Machine Lunge
- Smith Machine Staggered Deadlift
- Dumbbell Staggered Deadlift
- Barbell Staggered Deadlift
- Plate Staggered Deadlift
- Kettlebell Staggered Deadlift
- Staggered Deadlift
- One Leg Barbell Deadlift
- V Squat Machine One Leg Deadlift
- Standing Side Kick
- Standing Dumbbell Side Kick
- Barbell Overhead Squat
- Standing Kick Back
- Tibialis Raise
- One Leg Smith Machine Squat
- Smith Machine Donkey Kick
- Smith Machine Bulgarian Split Squat
- Hip Bridge
- Dumbbell Narrow Squat
- EZ-bar Stiff Leg Deadlift
- Band Reverse Hyper
- Smith Machine Step Up & Lunge
- Dumbbell Squat to Overhead Press
- TRX Sprinter Start
- TRX Single Leg Squats
- TRX Suspended Lunge
- TRX Hamstring Curl
- Box Jump Overs
- Pause Sumo Kreuzheben
- Pause Squats
- Perfect Squat Machine
- Rear Kick Machine
- Fire hydrant
- V Squat Good Morning
- Cable Hip Flexion
- Hip Flexion
- Sled Push
- Belt Squat
- Exercise Ball Split Squat
- Calf Extension Machine
- Cable Back Lunge
- Kettlebell Hip Thrust
- Landmine Squat
- Band Glute Bridge
- One Leg Press
- Standing Hip Thrust Machine
- Reverse clamshell
- Squat Clean
- Hex Bar Squat
- Chair Squat
- Depth jump
- Sled drag
- Kettlebell Sumo Squat
- B-stance Romanian Deadlift
- Cable Romanian Deadlift
- Dumbbell Leg Extension
- Bounce Squat
- Kettlebell Wide Squat
- Smith Machine Reverse Lunge
- Resistance Band Lying Leg Raise
- Dumbbell Romanian Deadlift
- Multi Hip Machine
- Glute Kick Back Machine
- Cable Goodmorning Extension
- Dumbbell single leg calf raise
- Single-Leg Seated Leg Curl
- Vertical Leg press
- Single Leg Calf Raise
- Liegende Hüftstreckmaschine
- One Leg Knee Up Stretch
- Hip Mobility Stretch
- Toe Touch Stretch
- Standing Hip Kick Stretch
- Calf Rolling Massage Ball Stretch
- Inner Thigh Massage Ball Stretch
- Glute Side Massage Ball Stretch
- Foot Arch Massage Ball Stretch
- Outer Thigh Massage Ball Stretch
- 덤벨 시티드 굿모닝
Bizeps
- Barbell Bicep Curl
- Cable Bicep Curl
- Chin up
- Dumbbell Preacher Curl
- Dumbbell Bicep Curl
- EZ-Bar Bicep Curl
- Dumbbell Hammer Curl
- Concentration Curl
- Preacher Curl Machine
- Cable Hammer Curl
- Band Hammer Curl
- Barbell Preacher Curl
- Dumbbell Reverse Curl
- Barbell Reverse Curl
- Overhead Cable Bicep Curl
- EZ-Bar Preacher Curl
- Incline Dumbbell Curl
- Incline Dumbbell Hammer Curl
- Incline Dumbbell Reverse Curl
- Cable Reverse Curl
- EZ-Bar Reverse Curl
- Cable Preacher Curl
- Incline Barbell Reverse Curl
- One Arm Cable Bicep Curl
- Hammer Strength Preacher Curl
- Biceps Workout
- Leg Bicep Curl
- Reverse Push Up
- Seated Neck Tap
- Standing Fly
- Circles Elbow Arm
- Front Scoops
- Band Bicep Curl
- Band One Arm Curl
- Arm Curl Mahcine
- Dumbbell Zottman Curl
- Seated Dumbbell Drag Curl
- Dumbbell Drag Curl
- EZ-bar Drag Curl
- Cable Drag Curl
- Barbell Drag Curl
- Hammer Strength MTS Iso-Lateral Bicep Curl
- One Arm Hammer Strength MTS Iso-Lateral Bicep Curl
- One Arm Dumbbell Preacher Curl
- Spider Dumbbell Curl
- One Arm Preacher Curl Machine
- Decline Dumbbell Curl
- TRX Bicep Curl
- Waiter Curl
- Dumbbell Seated hammer curl
- Reverse Plate Curl
- Bayesian Curl
- Spider Barbell Curl
- Crossbody Hammer curl
Brust
- Bench Press
- Dumbbell Bench Press
- Dumbbell Pullover
- Pec Deck Fly
- Dumbbell Fly
- Push Up
- Cable Crossover
- Dips
- Chest Press Machine
- Smith Machine Bench Press
- Decline Bench Press
- Decline Dumbbell Bench Press
- Incline Bench Press
- Incline Dumbbell Bench Press
- Low Cable Crossover
- Cable Bench Press
- Band Chest Press
- Decline Smith Machine Bench Press
- Incline Smith Machine Bench Press
- Incline Cable Bench Press
- Incline Chest Press Machine
- Incline Dumbbell Fly
- Decline Bench Press Machine
- Incline Cable Fly
- Incline Push Up
- Hammer Bench Press
- One Arm Dumbbell Bench Press
- Decline Push Up
- Shoulder tab Push Up
- Knee Push Up
- Barbell Pullover
- Bench Cable Fly
- Archer Push Up
- Diamond Push Up
- Wide Push Up
- Above Head Chest Stretch
- Back Slaps Wrap Arround Stretch
- Chest Out Hands Behind
- Dynamic Chest Stretch
- Elbows Back Stretch
- Standing One Arm Chest Stretch
- Hammer Strength Chest Press
- Pause Bench Press
- Hammer Strength Incline Chest Press
- Assisted Dips
- Weighted Dips
- Ring Dip
- Foam Roll Pec
- Chest Workout
- Hammer Strength Decline Chest Press
- Band Chest Fly
- Band Crossover
- Close Grip Incline Bench Press
- Close Grip Dumbbell Bench Press
- Weighted Push Up
- Balance Trainer Push Up
- Kettlebell Push Up
- Hand Release Push Up
- Incline Close Grip Dumbbell Bench Press
- Band Bench Press
- Low Band Crossover
- Ring Push Up
- One Arm Push Up
- Step Box Push Up
- Hammer Strength MTS Iso-Lateral Incline Press
- Hammer Strength MTS Iso-Lateral Decline Press
- Hammer Strength MTS Iso-Lateral Chest Press
- Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
- Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
- Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press
- One Arm Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press
- One Arm Hammer Strength MTS Iso-Lateral Incline Press
- One Arm Hammer Strength MTS Iso-Lateral Decline Press
- One Arm Hammer Strength MTS Iso-Lateral Chest Press
- One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
- One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
- Jackhammer Pushdown
- Alternate Dumbbell Bech Press
- Bench Press Machine
- Incline Hammer Bench Press
- Pause Push Up
- Cable Chest Press
- Pullover Machine (Chest Target)
- Torture Pec Deck Fly Machine
- EZ-bar Bench Press
- Arm Crossover
- Bear Push-up
- Standing Elbow Touch
- Standing Alternate Chest Fly
- Standing Fly
- Standing Straight Arm Chest Fly
- Chest Fly and Push Up
- Cobra Push-up
- Criss Cross Arm Lift
- Criss Cross Arm Prayer Push
- Kneeling Cobra Push-up
- Kneeling Shoulder Tap Push-ups
- Lay Down Push-up
- Lying Floor Fly
- Push-up Plus
- Rotating Push-up
- Rotational Push-up Knee Tap
- TRX Chest Press to Roll Out
- Spoto Press
- Standing Dumbbell Fly
- Vertical Chest Press
- Standing Cabel Fly
- Standing Decline Fly Mahince
- Decline Dumbbell fly
- Reverse Grip Bench Press
- Cable Seated Single Arm Chest Press
- Converging Chest Press Machine
- Dumbbell Svend Press
- Knuckle Push Up
- Plate Loaded Pec Fly
- Incline Fly Machine
- Stehende Brustpresse
Core
- Leg Raise
- Crunch
- Cable Crunch
- Captains Chair Leg Raise
- Hanging Leg Raise
- Bicycle Crunch
- Decline Crunch
- Dumbbell Side Bend
- Plank
- V Up
- AB Wheel
- Cross Body Crunch
- Abdominal Machine
- Knees to Elbow
- Oblique Crunch
- Reverse Plank
- Russian Twist
- Cable Side Bend
- Side Plank
- Sit Up
- Superman
- Toes to Bar
- Kettlebell Swing
- Barbell Thruster
- Mountain Climber
- Dragon Flag
- Hollow
- Reverse Crunch
- Criss Cross
- Seated Knee Up
- Side Leg Raise
- Plank Push Up
- Rotation Push Up
- Full Plank
- Cable Woodchopper
- Heel Touch Crunch
- Dumbbell Thruster
- Leg Raise Hip Lift
- Rotation Plank
- Bird Dog
- Starfish Crunch
- Spiderman Push Up
- Arm and Leg Lift
- Front Kick
- Plank Jack
- Hip Raise Plank
- Torso Rotation
- Flutter Kick
- Side Knee Up
- Standing Bicycle
- Crossover Toe Touch
- Dead Bug
- Muscle Up
- Kettlebell Turkish Get Up
- One Arm Kettlebell Snatch
- Kettlebell Hang Clean
- Barbell Hang Clean
- Barbell Hang Snatch
- Barbell Muscle Clean
- Barbell Power Snatch
- Barbell Power Clean
- Dumbbell Clean
- Dumbbell Power Clean
- One Arm Dumbbell Snatch
- Barbell Snatch High Pull
- Kettlebell Thruster
- Weighted Decline Crunch
- Single Leg Stand on Balance Ball
- Single Leg Plank
- Incline Twisting Sit Up
- Incline Leg Raise
- Core Workout
- Handstand
- One Arm Kettlebell Swing
- Reverse Hyperextension
- Rainbow Plank
- Dumbell Russian Twist
- Double Crunch
- Leg Pull (Pilates Workout)
- Dumbbell Swing
- 45 degrees Side Bend
- Crunch on Balance Trainer
- V Sit
- Mountain Climber with Towel
- Plank Jack with Towel
- Curtsy Lunge with Towel
- Exercise Ball Plank
- Exercise Ball Pull In
- Downward Dog
- Single Downward Dog
- Front Lever
- Full planche
- Weighted Crunch
- Tuck Planche
- Wall Ball Shot
- Wall Walks
- Cross Leg Raise
- Step Box Knee Up
- Hammer Strength MTS Abdominal Crunch
- The Hundred
- The Roll up
- The Roll Over
- The One Leg Circle
- The Rolling Back
- The One Leg Stretch
- The Double Leg Stretch
- The Spine Stretch
- The Cork Screw
- The Saw
- The Swan Dive
- The Neck Pull
- The Spine Twist
- The Jack Knife
- The Teaser
- The Leg Pull Front
- The Leg Pull
- The Side Kick Kneeling
- Haining Knee Raise
- Incline Reverse Crunch
- Cable Hanging Leg Raise
- One Arm Dumbbell Clean & Press
- Dumbbell Clean & Press
- Barbell Clean & Press
- Kettlebell Clean & Press
- Cable Pallof Press
- Stability Ball Pike
- Down Dog
- Body Saw Plank
- TRX Power Pull
- Dumbbell Plank Pull Through
- Weighted Sit Up
- Rotary Torso Machine
- Dumbbell Hanging Knee Raise
- Stomach Vacuum
- Dummbbell Hang Clean
- Weighted Incline Sit Up
- Hang Power Clean
- Z-Up
- Leg Tuck
- Dumbbell Famer's walk
- Cable Core Rotation
- Muscle Rail Board
- Cable Oblique Twist
- Kettlebell Side Bend
- Kettlebell Windmill
- Single Leg Push-up
- Lying Leg Raise Clap
- Kettlebell Chop and Lift
- Alternating Knee Tuck
- Neck Curl
- Dumbbell March
- Vertical Climber Exercise Machine
- Crunch-Maschine im Liegen
Unterarme
Schulter
- Overhead Press
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- Shoulder Press Machine
- Lateral Raise Machine
- Seated Overhead Press
- Dumbbell Front Raise
- Barbell Front Raise
- Face Pull
- Reverse Cable Fly
- Barbell Shrug
- Pec Deck Rear Delt
- Arnold Press
- Bent Over Lateral Raise
- Smith Machine Overhead Press
- Band Front Raise
- Plate Front Raise
- Cable Front Raise
- Band Lateral Raise
- Cable Lateral Raise
- Cable Shoulder Press
- Dumbbell Shrug
- Barbell Upright Row
- Dumbbell Upright Row
- Smith Machine Shrug
- Behind Neck Press
- Smith Machine Behind Neck Press
- EZ-Bar Front Raise
- Bent Over Lateral Raise Machine
- Pike Push Up
- One Arm Dumbbell Shoulder Press
- Arm Walking Push Up
- Floor Inverted Shoulder Press
- Dumbbell Behind Neck Press
- Plank Lateral Raise
- Hindu Push Up
- Shoulder Medial and Lateral Rotation
- Shoulder Horizontal Adduction
- Circles Arm
- Circles Elbow Arm
- Bent Over Cable Lateral Raise
- One Arm Cable Front Raise
- Incline Dumbbell Rear Lateral Raise
- One Arm Dumbbell Lateral Raise
- One Arm Kettlebell Arnold Press
- Kettlebell Strict Press
- Hammer Strength Shoulder Press
- Neutral Grip Pec Deck Rear Delt
- Landmine Press
- One Arm Landmine Press
- Kettlebell Around Head Rotation
- Shoulder Workout
- One Arm Face Pull
- Cross Body Shoulder Stretch
- Seated Bent Knee Shoulder Flexor, Depres,or Retractor Stretch
- Shoulder Abduction Stretch
- Reaching Behind Your Back Stretch
- Standing Overhead Shoulder Stretch
- Air Lateral Raise
- Barbell Reverse Raise
- Band Reverse Fly
- Band Rear Delt Kick Back
- Ski Row
- Band Overhead Press
- Incline Dumbbell Y Raise
- Around The World
- Dumbbell Around The World
- Dumbbell Overhead Press
- One Arm Dumbbell Overhead Press
- Hip Hugger
- Band Bent Over Lateral Raise
- Handstand Push Up
- Hammer Strength Plate-Loaded Lateral Raise
- Standing Lateral Raise Machine
- Viking Press
- Hammer Strength Shoulder Press
- Hammer Strength MTS Iso-Lateral Shoulder Press
- Hammer Strength Plate-Loaded Iso Shoulder Press
- One Arm Hammer Strength MTS Iso-Lateral Shoulder Press
- One Arm Hammer Strength Plate-Loaded Iso Shoulder Press
- Plate Front Rotation Raise
- Cable Upright Row
- Standing Dumbbell Shoulder Press
- Reverse Shoulder Press Machine
- One Arm Dumbbell Front Raise
- One Arm Dumbbell Bent Over Lateral Raise
- Plate Overhead Press
- Spider Crawl
- Shoulder Tap
- Bodyweight Bent Over Lateral Raise
- Bodyweight Overhead Press
- Circle Arm
- Lying Rear Lateral Raise
- Standing Swimmer
- Standing Around the World
- Standing Overhead Shoulder Stretch
- Backhand Raise
- Elbow Touch and Press Up
- Underhand Circle Draw
- Front Squats
- One Arm Shoulder Press Machine
- Barbell Push Jerk
- Les Mill
- Langhantel Stoßstoß
- Cable External Lotation
- Super Rom Lateral Raise
- One Arm Cable Reverse Fly
- Single Arm Pec Deck Rear Delt
- Dumbbell Reverse Raise
- Overhead Fly
- Cabel Y Raise
- Dumbell External Rotation
- Dumbbell W Press
- Seated Cable Front Press
- Smith Machine High Pull
- Sled pull
- Band Shoulder External Rotation
- Band Shoulder Internal Rotation
- Reverse Grip Overhead Press
- Vertical Fly Machine
- Reverse Grip Shoulder Press
- Lu Raise
- Dumbbell Standing Front and Lateral Raise
- Plate Loaded Shoulder Press
- EZ-bar Upright Row
- Dumbbell Cuban Press
- Seated Bent Over Lateral Raise
- Kettlebell Shoulder Press
- Shoulder to Shoulder press
- Kettlebell Bottom up Press
- Smith Machine Upright Row
- Poliquin Lateral raise
- Smith Machine Bent Over Row
- Scaption
- Band Shoulder Press
- Seated Neck Stretch
- Kneeling Triceps Stretch
- Overhead Triceps Stretch
- Standing Elbow Opener
- Standing Elbow Stretch
- Prayer Shoulder Stretch
- Bent Over Shoulder Stretch
- Overhead Shoulder Mobility Stretch
- Standing Swimmer Stretch
- Around the World Stretch
- Overhead Shoulder Stretch Flow
- Backhand Shoulder Stretch
- Underhand Arm Circle Stretch
Trizeps
- Barbell Tricep Extension
- Cable Tricep Pushdown
- One Arm Dumbbell KickBack
- Dumbbell Tricep Extension
- One Arm Dumbbell Tricep Extension
- Bench Dips
- One Arm Cable KickBack
- Overhead Cable Tricep Extension Ⅰ
- Lying Barbell Tricep Extension
- Dips Machine
- Close Grip Bench Press
- One Arm Cable Tricep Extension
- Overhead Cable Tricep Extension Ⅱ
- Tricep Pushdown Machine
- Lying Dumbbell Tricep Extension
- Floor Triceps Dips
- One Arm Cable Tricep Pushdown
- Cable Rope Tricep Extension
- Triceps Extension Machine
- Triceps Workout
- Kneeling Triceps Extension
- Overhead Triceps Extension
- Chair Dips
- Wall Push Up
- Arm Crossover
- Standing Elbow Clap
- Standing Elbow Touch
- Circles Arm
- Shoulder External and Internal Rotation
- Prayer Push
- Straight Arm Dumbbell Kick Back
- Overhead Dumbbell Triceps Extension
- Band Triceps Pushdown
- Band Triceps Kickback
- Incline Barbell Triceps Extension
- Incline EZ-Bar Triceps Extension
- Dumbbell Incline Triceps Extension
- Dumbbell Kickback
- Hammer Strength MTS Iso-Lateral Tricep Extension
- One Arm Hammer Strength MTS Iso-Lateral Tricep Extension
- Overhead Tricep Extension Machine
- JM Press
- Dumbbell JM Press
- Speed Pull
- Dumbbell Tate press
- Triceps Press Machine
- Cable Reverse Push Down.
- Cable Cross Body Tricep Extension
- V bar cable pushdown
- Decline close grip smith machine bench press
- Ring dips
Cardio
- Stationary Bike
- Elliptical Machine
- Treadmill Running
- Running
- Burpee
- Jumping Jack
- Jump Rope
- Rowing Machine
- Step Machine
- Incline Treadmill Running
- Step Mill
- Squat Burpee
- Criss Cross Elbow to knee
- Touchdown
- Criss Cross Jack
- Criss Cross Jump
- High knee skips
- Jack Step
- Low Lunge Twist
- Side Kick Burpee
- Slow Burpee
- Worlds Greatest Stretch
- Twist knee Thrust
- Marching On Spot
- Place Jog
- Assault Run
- Bicycle Recline Walk
- Briskly Walking
- Walking
- Step Up
- Bodyweight Step Up on Stepbox
- Double Under Jump Rope
- Split Jump to Box
- Cardio Workout
- Stepper
- Hula Hoop
- Side Mountain Climber
- Alternate Heel Touch Side Kick Squat
- Basic Toe Touch
- Alternating Ankle Touch
- Bodyweight Full Squat with Overhead Press
- Bodyweight Knee Thrust
- Bodyweight Woodchoppers
- Butt Kick Row
- Inchworm Mountain Climbers
- Leg Front Lift Jack
- Lunge with Leg Lift
- Skater Hop Tap
- Climbing stairs
- Sky Bike
- Battle Rope
- Ski Erg
- Assault Bike
- Step Box Mountain Climber
- Devil Press
- My Mountain
- Arc Trainer
- Jacob's Ladder
- Sandbag Clean
- Bulgarian Bag Spin
- Aufwärmen Stationary Bike
- Aufwärmen Elliptical Machine
- Aufwärmen Treadmill Running
- Aufwärmen Rowing Machine
- Aufwärmen Step Machine
- Aufwärmen Incline Treadmill Running
- Aufwärmen Step Mill
- Aufwärmen Assault Run
- Aufwärmen Bicycle Recline Walk
- Landmine rotation
- Spinning-Bike
