Workout Tracker

Warm-up: Mobilize joints

Default: 1 sets of various reps

(shoulders, wrists, knees, hips)

Bench Press (Floor Press / Weighted Push-ups)

Default: 3 sets of 8-15 reps

Pull-ups (Pullovers)

Default: 3 sets of 8-15 reps

Overhead Press

Default: 3 sets of 8-15 reps

Bicep Curls

Default: 3 sets of 12-20 reps

Skullcrushers (Overhead Extensions)

Default: 3 sets of 15-20 reps

Rear Delt Flies

Default: 3 sets of 15-20 reps

Lateral Raises

Default: 3 sets of 15-20 reps

Front Squats

Default: 3 sets of 8-15 reps

Romanian Deadlifts

Default: 3 sets of 8-15 reps

Calf Raises

Default: 3 sets of 15-25 reps

Focus on slow, controlled movement, stretching, pauses

Warm-up: Mobilize joints

Default: 1 sets of various reps

(shoulders, wrists, knees, hips)

Overhead Press

Default: 3 sets of 8-15 reps

Dumbbell Rows

Default: 3 sets of 8-15 reps

Incline Bench Press (Decline Push-ups)

Default: 3 sets of 8-15 reps

Hammer Curls

Default: 3 sets of 12-20 reps

Triceps Kickbacks

Default: 3 sets of 15-20 reps

Rear Delt Flies

Default: 3 sets of 15-20 reps

Lateral Raises

Default: 3 sets of 15-20 reps

Lunges

Default: 3 sets of 12-15 per leg reps

Front Squats

Default: 3 sets of 8-15 reps

Calf Raises

Default: 3 sets of 15-25 reps

Focus on slow, controlled movement, stretching, pauses