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Full Body 1.4 (8x8)

Full Body exercise program containing: Back Extension, Leg Extension, Double Lift Shoulder Press, Mountain Climb, Barbell Bicep Curl, Diamond Press Up, Knee Lift and Burpee, performing 8 repetitions of each

Side Lateral Raise

Side Lateral Raise exercise to strengthen your shoulders, performing 2 sets of 8 repetitions

External Rotation (Shoulders)

Rotator Cuff exercise to strengthen your shoulder, performing 2 sets of 8 repetitions

Full Body 2.1 (8x4)

Full Body exercise program containing: Shoulder Press, Deadlift, Hammer Curl, performed for 8 repetitions, and a Plank, held for 15 seconds

Bent Over Tricep Extension

Bent Over Tricep Extension exercise to strengthen your triceps, performing 2 sets of 8 repetitions

Internal Rotation (Shoulders)

Pectoral and Subscapularis exercise to strengthen your shoulder performing 2 sets of 8 repetitions

Full Body 2.2 (8x4)

Full Body exercise program containing: Chest Fly, Leg Press, Abdominal Crunch and Tricep Dip, performing 8 repetitions of each

Deadlift

Deadlift exercise to strengthen your back and legs, performing 2 sets of 8 repetitions

Lying Internal and External Rotation (Shoulders)

Rotator Cuff exercise to strengthen your shoulder, performing 1 set of external rotations and 1 set of internal rotations, each for 8 repetitions