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Exercise sheets
1394 exercises
Each sheet includes its demonstration and written instructions.
weighted cossack squats (male)
Glutes · Weighted
weighted crunch
Abs · Weighted
weighted crunch (behind head)
Abs · Weighted
weighted decline sit-up
Abs · Weighted
weighted donkey calf raise
Calves · Weighted
weighted drop push up
Pectorals · Weighted
weighted front plank
Abs · Weighted
weighted front raise
Delts · Weighted
weighted hanging leg-hip raise
Abs · Weighted
weighted hyperextension (on stability ball)
Spine · Weighted
weighted kneeling step with swing
Delts · Weighted
weighted lunge with swing
Glutes · Weighted
weighted lying neck extension (with head harness)
Levator scapulae · Weighted
weighted lying neck flexion (with head harness)
Levator scapulae · Weighted
weighted lying side lifting head (with head harness)
Levator scapulae · Weighted
weighted muscle up
Lats · Weighted
weighted muscle up (on bar)
Lats · Weighted
weighted one hand pull up
Lats · Weighted
weighted overhead crunch (on stability ball)
Abs · Weighted
weighted pull-up
Lats · Weighted
weighted round arm
Delts · Weighted
weighted russian twist
Abs · Weighted
weighted russian twist (legs up)
Abs · Weighted
weighted russian twist v. 2
Abs · Weighted
weighted seated bicep curl (on stability ball)
Biceps · Medicine ball
weighted seated neck extension (with head harness)
Levator scapulae · Weighted
weighted seated twist (on stability ball)
Abs · Weighted
weighted side bend (on stability ball)
Abs · Weighted
weighted sissy squat
Quads · Weighted
weighted squat
Glutes · Weighted
weighted standing curl
Biceps · Weighted
weighted standing hand squeeze
Forearms · Weighted
weighted standing neck extension (with head harness)
Levator scapulae · Weighted
weighted straight bar dip
Pectorals · Weighted
weighted stretch lunge
Glutes · Weighted
weighted svend press
Pectorals · Weighted
weighted three bench dips
Triceps · Weighted
weighted tricep dips
Triceps · Weighted
weighted triceps dip on high parallel bars
Triceps · Weighted
wheel rollout
Abs · Wheel roller
wheel run
Cardiovascular system · Body weight
wide grip pull-up
Lats · Body weight
wide grip rear pull-up
Lats · Body weight
wide hand push up
Pectorals · Body weight
wide-grip chest dip on high parallel bars
Pectorals · Body weight
wind sprints
Abs · Body weight
world greatest stretch
Hamstrings · Body weight
wrist circles
Forearms · Body weight
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