Ładowanie ćwiczeń...
Biblioteka ćwiczeń
Każdy ruch,
zaprogramowany.
Każde ćwiczenie, które AI może umieścić w Twoim planie, w jednym katalogu do przeglądania.
Wzorzec pchania
Garść klatka piersiowaopcji.
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Garść zawiasopcji.
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Od katalogu do Twojego kalendarza.
01
Dopasowanie z katalogu
Pobrane z biblioteki, otagowane pod Twój poziom i sprzęt.
02
Zaprogramowane
Wpasowane w Twój tydzień z seriami, powtórzeniami i celami obciążeniowymi.
03
Zapisane
Ciężar, powtórzenia, RPE · każda ukończona seria zasila model.
04
Dostosowane
Plan na kolejny tydzień jest przepisywany na podstawie tego, co zapisałeś/zapisałaś.
Full catalog
Every exercise, indexed.
chest
- Smith Machine Bench Press
- Incline Barbell Bench Press
- Machine Chest Press
- Ring Dips (Chest Lean)
- Cable Chest Press
- Flat Barbell Bench Press
- Flat Dumbbell Fly
- Cable Fly
- Cable Crossover (Low to High)
- Squeeze Press (Dumbbell)
- Cable Fly (Mid)
- Incline Dumbbell Bench Press
- Cable Crossover (High to Low)
- Flat Dumbbell Bench Press
- Guillotine Press
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Incline Cable Fly
- Weighted Push-Up
- Incline Dumbbell Fly
- Deficit Push-Up (Hands on Handles)
- Flat Dumbbell Press
- Pec Deck
- Single-Arm Cable Press
- High to Low Cable Fly
- Deficit Push-Up
- Dumbbell Floor Press
- Dumbbell Pullover
- Dips
- Incline Smith Machine Press
- Svend Press
- Single-Arm Cable Crossover
- Push-Up
- Plate Press
- Barbell Floor Press
- Decline Push-Up
back
- Neutral Grip Pulldown
- Kroc Row
- Lat Pulldown
- Dumbbell Row
- T-Bar Row
- Meadows Row
- Rack Pull
- Close-Grip Lat Pulldown
- Pull-Up
- Chin-Up
- Straight-Arm Pulldown
- Cable Row
- Barbell Row
- One-Arm Dumbbell Row
- Pendlay Row
- Machine Row
- Chest-Supported Row
- Inverted Row
- Dumbbell Shrug
- Weighted Pull-Up
- Single-Arm Lat Pulldown
- Wide-Grip Pull-Up
- Farmer's Walk
- Smith Machine Row
- Assisted Pull-Up
- Snatch Grip Deadlift
- Suitcase Carry
- Behind-the-Neck Pulldown
- Single-Arm Cable Row
- Barbell Shrug
- Machine Pullover
shoulders
- Dumbbell Cuban Press
- Bradford Press
- Behind-the-Neck Press
- Upright Row
- Handstand Push-Up
- Dumbbell Y-Raise
- Face Pull (Cable)
- Standing Dumbbell Y-Press
- Shrugs
- Front Raise
- Seated Overhead Press (Machine)
- Seated Dumbbell Lateral Raise
- Overhead Plate Front Raise
- Arnold Press
- Landmine Press
- Machine Shoulder Press
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- Rear Delt Machine
- Machine Lateral Raise
- Overhead Barbell Press
- Cable Rear Delt Fly
- Reverse Fly
- Cable Lateral Raise
- Face Pull
- Push Press
- Dumbbell Upright Row
- Cable Upright Row
- Viking Press
- Y Raise
- Barbell Upright Row
- Dumbbell Front Raise
- Prone Rear Delt Raise
- Pike Push-Up
- Z Press
- Cable Front Raise
- Plate Front Raise
- Leaning Cable Lateral Raise
arms
- JM Press
- Skull Crusher (EZ Bar)
- Overhead Dumbbell Extension
- Close-Grip Push-Up
- Zottman Curl
- Triceps Pushdown (Rope)
- Kickbacks
- Dips (Triceps Focus)
- Reverse-Grip Pushdown
- Overhead Rope Extension
- Tricep Pushdown
- Dumbbell Curl
- EZ Bar Curl
- Overhead Tricep Extension
- Cable Overhead Extension
- Close-Grip Bench Press
- Straight Bar Pushdown
- Preacher Curl
- Concentration Curl
- Hammer Curl
- Barbell Curl
- Spider Curl
- Tricep Kickback
- Incline Dumbbell Curl
- Cable Curl
- Skull Crushers
- Reverse Grip Pushdown
- Wide-Grip Barbell Curl
- Close-Grip Barbell Curl
- Plate Pinch
- Dumbbell Overhead Extension
- Machine Tricep Extension
- Wrist Curl
- Reverse Curl
- Cross-Body Hammer Curl
- Diamond Push-Up
- Drag Curl
- Single-Arm Overhead Cable Extension
- Behind Back Wrist Curl
- Rope Hammer Curl
- Tate Press
- Machine Preacher Curl
- V-Bar Pushdown
- High Cable Curl
- Decline Skull Crusher
- Reverse Wrist Curl
- Seated Dumbbell Curl
- Wrist Roller
- Bayesian Cable Curl
- Bench Dip
legs
- Single-Leg Calf Raise
- Donkey Calf Raise
- Farmer's Walk on Toes
- Step-Ups
- Walking Lunge
- Back Squat
- Lying Leg Curl
- Hip Abductor
- Trap Bar Deadlift
- Cable Pull-Through
- Conventional Deadlift
- Leg Extension
- Sumo Deadlift
- Seated Calf Raise
- Goblet Squat
- Hip Adductor
- Glute Bridge
- Hack Squat
- Reverse Lunge
- Glute Ham Raise
- Step-Up
- Seated Leg Curl
- Leg Press
- Standing Calf Raise
- Barbell Hip Thrust
- Front Squat
- Bulgarian Split Squat
- Sissy Squat
- Smith Machine Squat
- Romanian Deadlift
- Good Morning
- Cable Kickback
- Stiff-Leg Deadlift
- Kettlebell Swing
- Box Squat
- Standing Leg Curl
- Dumbbell Stiff-Leg Deadlift
- Dumbbell Thruster
- Frog Pump
- Tibialis Raise
- Pistol Squat
- Calf Press on Leg Press Machine
- Dumbbell Split Squat
- B-Stance Romanian Deadlift
- Single-Leg Hip Thrust
- Smith Machine Calf Raise
- Bodyweight Squat
- Single-Leg Glute Bridge
- Heels-Elevated Goblet Squat
- Machine Hip Thrust
- Cable Hip Abduction
- Single-Leg Extension
- Nordic Curl
- Banded Lateral Walk
- Zercher Squat
- Curtsy Lunge
- Wall Sit
- Pendulum Squat
- Single-Leg Romanian Deadlift
- Belt Squat
- Smith Machine Lunge
- Lateral Lunge
- Single-Leg Leg Press
- Deficit Deadlift
- Pause Squat
- Dumbbell Romanian Deadlift
core
- Dead Bug
- Toe Touches
- Bird Dog
- Crunch
- Side Plank
- Hollow Body Hold
- Flutter Kicks
- Sit-Up
- Bicycle Crunch
- Standing Cable Crunch
- Cable Woodchopper
- Stability Ball Rollout
- Dragon Flag
- V-Ups
- Mountain Climbers
- Knee Tuck (Hanging)
- Plank
- Reverse Crunch
- Ab Rollout
- Oblique Crunch
- Cable Woodchop
- Hollow Hold
- Mountain Climber
- V-Up
- Toes-to-Bar
- Lying Leg Raise
- Machine Crunch
- Medicine Ball Slam
- Decline Sit-Up
- Hanging Leg Raise
- Dead Hang
- Russian Twist
- Cable Crunch
- Pallof Press