rubbis personal circuit workout generator

7/25/2019 Rubbis Personal Circuit Workout Generator

1/53

#1 - Upper - Simple 8 Inverted rows

#2 - Lower - Simple 1 Regular squats

#3 - Cardio Advaned 1 S!ipping

#" - Core 13 Superman

# - Stati 1 $lan!

#% - Upper - Advaned 1 Spider pus&ups#' - Lower - Advaned ' (ulgarian split squats

#8 - Core 1) A* rollouts

#+ - Cardio Simple % Step ups

#1) - ,&ole *od 13 .rig&tened /oose ,al!


2/53

Upper (od Lower (od

1 0iamond pus&ups 1 Regular squats 1

2 ,ide pus&ups 2 Siss squats 2

3 Regular pus&ups 3 Cal raises 3

" 0ips " Little piggies "

Alligator pus&ups Side lunges

% S&oulder pus&ups % Sumo squats %' nu!les pus&ups ' (ulgarian split squats '

8 Inverted rows 8 Iron mi!es 8

+ Let me ins + (o 4umps +

1) 0ive (om*ers 1) 5ne leg squats 1)

11 (all pus&ups 11

12 $lo pus&ups 12

13 $seudo plane 13

1" C&est rollouts 1"

1 Spider pus&ups

1% Superman pus&ups

1' 0oor pullups

18 Staggered pus&ups

1+ 0olp&in pus&ups


3/53

Core Stati

Crun&es 1 $lan! 1

6ip raises 2 Side plan! 7*ot& sides 2

Air $lunges 3 L-sit 3

(ile " ,all squat &old "

6ello 0arling 6andstand

9-ups % Superman %:a!!nives ' 6ollow

Iron Crosses 7see ;A;5/

$us&up $osition (ird 0og

A* rollouts

Straig&t leg raise

0ragon .lag

Superman

6ollow


4/53

Cardio ,&ole *od

S!ipping 1 (ear rawls

:umping 4a!s 2 (urpees

Reation *all 3 Side ra* wal!

Running on spot " Conused (ear Crawl

&e &e C&imp

22 Croodile ,al!

23 Sorpion Crawl

2" >iger Crawl

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http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/


5/53

som@animal-eerises-vs-&uman-eerises-is-t&ere-a-diBerene@
http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/


6/53

Upper Lower

0( Clean /lo*et Squat

0( S&oulder $ress ,eig&ted Lunge

0( >rieps tensions

,ood&oppers

0eadlit

Romanian 0eadlit( Swing

56-( Clean and :er!

Rows


7/53

erise Damesort ion

0um**ell Side (ends

Seated 0um**ell Side (ends

>wisting 0eline 0um**ell Situps

,eig&ted C&air nee Raise

,eig&ted 6anging nee Raise

(ent 5ver 0um**ell Row0um**ell $ullover

Inline (en& >wo Arm 0um**ell Row

5ne Arm 0um**ell Row

$alm Rotational Row

$alms In (ent 5ver 0um**ell Row

Reverse /rip (ent 5ver 0um**ell Row

Reverse /rip Inline (en& >wo Arm 0um**ell Row

Alternate 0um**ell 6ammer $rea&er Curl

Alternate 0um**ell $rea&er Curl

Alternate Inline 0um**ell CurlAlternate Inline 6ammer Curl

Alternate Seated 0um**ell Curl

Alternate Seated 6ammer Curl

Alternate Standing 6ammer Curl

Alternating Standing 0um**ell Curl

Conentration Curl

0um**ell 6ammer $rea&er Curl

0um**ell $rea&er Curl

erise (all 0um**ell Curl

6ammer Curl Aross >&e (od AA $inw&eel Curls

6ammer $rea&er Curl

Inline (en& 0um**ell Curl

Inline (en& 6ammer Curl

Inline 0um**ell Curl

Inline 6ammer Curl

Ling 0um**ell Curl

Ling ,ide 0um**ell Curl

5ne Arm 0um**ell 6ammer $rea&er Curl

5ne Arm 0um**ell $rea&er Curl

5ne Arm $rone 0um**ell Curl

5ne Arm $rone 6ammer 0um**ell Curl

5ne Arm Seated 0um**ell Curl

5ne Arm Seated 6ammer Curl

5ne Arm Standing 0um**ell Curl

5ne Arm Standing 6ammer Curl

$rone Inline 0um**ell Curl

$rone Inline 6ammer Curl

Seated 0um**ell Curl


8/53

Seated 6ammer Curl

Standing 0um**ell Curl

Standing 6ammer Curl

>wisting Standing 0um**ell Curl

Eottman Curl

Eottman $rea&er Curl

5ne Leg Seated 0um**ell Cal RaiseSeated 0um**ell Cal Raise

Standing 5ne Leg Cal Raise ,it& 0um**ell

Alternate 0eline 0um**ell .ls

Alternate 0um**ell (en& $ress 7&ig& start

Alternate 0um**ell (en& $ress 7low start

Alternate 0um**ell .ls

Alternate Inline 0um**ell .ls

0eline 0um**ell (en& $ress

0eline 0um**ell .ls

0um**ell (en& $ress0um**ell .loor $ress

0um**ell .ls

0um**ell $ullover

Inline 0um**ell (en& $ress

Inline 0um**ell .ls

5ne Arm 0um**ell (en& $ress

$alms In 0eline 0um**ell (en& $ress

$alms In 0um**ell (en& $ress

$alms In Inline 0um**ell (en& $ress

Reverse 0um**ell (en& $ress

0um**ell Reverse $rea&er Curl

0um**ell ,rist Curl 5ver (en&

Deutral 0um**ell ,rist Curl 5ver (en&

5ne Arm 0um**ell ,rist Curl 5ver (en&

5ne Arm Deutral 0um**ell ,rist Curl 5ver (en&

5ne Arm Reverse 0um**ell $rea&er Curl

5ne Arm Reverse 0um**ell ,rist Curl 5ver (en&

5ne Arm Seated 0um**ell ,rist Curl

5ne Arm Seated Deutral 0um**ell ,rist Curl

5ne Arm Seated Reverse 0um**ell ,rist Curl

Reverse Conentration Curl

Reverse 0um**ell ,rist Curl 5ver (en&

Seated 0um**ell ,rist Curl

Seated Deutral 0um**ell ,rist Curl

Seated Reverse 0um**ell ,rist Curl

Standing Alternate 0um**ell Reverse Curl

Standing 0um**ell Reverse Curl

Standing 5ne Arm 0um**ell Reverse Curl


9/53

(en& 5ne Leg 0um**ell Squat

0um**ell 0eadlit

0um**ell :umping Squat

0um**ell Lunge

0um**ell Rear Lunge

0um**ell Side Lunge

0um**ell Split :ump0um**ell Squat

0um**ell Squat >o (en&

0um**ell Step Up

0um**ell ,al!ing Lunge

0um**ell ,all Squat

.rog Squat

Inline (en& 0um**ell Lunge

5ne Leg 0um**ell Squat 7AA (ulgarian squat

$ile Squat

(en& 5ne Leg 0um**ell Squat0um**ell 0eadlit

0um**ell 6amstring Curl


0um**ell Lunge

0um**ell Rear Lunge

0um**ell Side Lunge

0um**ell Split :ump

0um**ell Squat


0um**ell Step Up

0um**ell StiB Leg 0eadlit

0um**ell StiB Leg 0eadlit 5n (en&


0um**ell ,all Squat

.rog Squat



$ile Squat


0um**ell 0eadlit


0um**ell Lunge

0um**ell Rear Lunge

0um**ell Side Lunge

0um**ell Split :ump

0um**ell Squat


0um**ell Step Up


10/53


0um**ell ,all Squat

.rog Squat



$ile Squat

Alternate (ent 5ver 0um**ell Reverse .lAlternate 0um**ell Lateral Raise

Alternate 0um**ell Reverse .l 5n Inline (en&

Alternate Ling 0um**ell Reverse .l

Alternate 5ne Arm Standing $alms In 0um**ell $ress

Alternate Seated Arnold $ress

Alternate Seated (ent 5ver 0um**ell Reverse .l

Alternate Seated 0um**ell .ront Raise

Alternate Seated 0um**ell $ress

Alternate Seated $alms In 0um**ell $ress

Alternate Standing Arnold $ressAlternate Standing 0um**ell .ront Raise

Alternate Standing 0um**ell $ress

(ent 5ver 0um**ell Reverse .l

0u*lin $ress

0um**ell .ront Raise 5n Inline (en&

0um**ell Lateral Raise

0um**ell Reverse .l 5n Inline (en&

Ling 0um**ell Reverse .l

5ne Arm (ent 5ver 0um**ell Reverse .l

5ne Arm 0um**ell .ront Raise 5n Inline (en&

5ne Arm 0um**ell Lateral Raise

5ne Arm 0um**ell Reverse .l 5n Inline (en&

5ne Arm Ling 0um**ell Reverse .l

5ne Arm Seated Arnold $ress

5ne Arm Seated (ent 5ver 0um**ell Reverse .l

5ne Arm Seated 0um**ell .ront Raise

5ne Arm Seated 0um**ell $ress

5ne Arm Seated $alms In 0um**ell $ress

5ne Arm Standing Arnold $ress

5ne Arm Standing 0um**ell .ront Raise

5ne Arm Standing 0um**ell $ress

5ne Arm Standing $alms In 0um**ell $ress

Seated Alternate 0um**ell Lateral Raise

Seated Arnold $ress

Seated (ent 5ver 0um**ell Reverse .l

Seated 0um**ell .ront Raise

Seated 0um**ell Lateral Raise

Seated 0um**ell $ress


11/53

Seated 5ne Arm 0um**ell Lateral Raise

Seated $alms In 0um**ell $ress

Standing Arnold $ress

Standing 0u*lin $ress

Standing 0um**ell .ront Raise

Standing 0um**ell $ress

Standing $alms In 0um**ell $ress0um**ell S&rug

0um**ell Uprig&t Row

5ne Arm 0um**ell Uprig&t Row

Seated 0um**ell S&rug

>ate $ress

Alternate (ent 5ver 0um**ell i!*a!

Alternate Ling 0um**ell tension

Alternate Seated (ent 5ver 0um**ell i!*a!

(ent 5ver 0um**ell i!*a!

Close /rip 0um**ell $ress0eline Ling 0um**ell tension

0um**ell >riep i!*a!

erise (all >wo Arm 0um**ell tension

Inline >wo Arm 0um**ell tension

Ling 0um**ell tension

Ling Single 0um**ell tension

5ne Arm (ent 5ver 0um**ell i!*a!

5ne Arm Ling 0um**ell tension

5ne Arm $ronated 0um**ell tension

5ne Arm Seated (ent 5ver 0um**ell i!*a!

5ne Arm Seated 0um**ell tension

5ne Arm Standing 0um**ell tension

Seated (ent 5ver 0um**ell i!*a!

>wo Arm Seated 0um**ell tension

>wo Arm Standing 0um**ell tension


12/53

$rimar


13/53

(ieps .orearms Isolation

(ieps Isolation





Calves IsolationCalves Isolation

Calves Isolation

C&est S&oulders Isolation

C&est S&oulders Compound






C&est S&oulders CompoundC&est S&ouldersF >rieps Compound


(a!F C&est Isolation



C&est >rieps Compound

C&est S&ouldersF >rieps Compound


C&est >rieps Compound


.orearms (ieps Isolation

.orearms Isolation

.orearms Isolation

.orearms Isolation

.orearms Isolation


.orearms Isolation

.orearms Isolation

.orearms Isolation

.orearms Isolation


.orearms Isolation

.orearms Isolation

.orearms Isolation

.orearms Isolation





14/53

/lutesF 6amstringsF Guadrieps Compound

/lutesF 6amstringsF Guadrieps Lower (a! Compound





/lutesF 6amstringsF Guadrieps Compound/lutesF 6amstringsF Guadrieps Compound









/lutesF 6amstringsF Guadrieps Compound/lutesF 6amstringsF Guadrieps Lower (a! Compound

6amstrings Isolation









6amstrings /lutesF Lower (a! Isolation

6amstrings /lutesF Lower (a! Isolation








/lutesF 6amstringsF Guadrieps Lower (a! Compound










15/53







S&oulders IsolationS&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders >rieps Compound


S&oulders Isolation

S&oulders Isolation



S&oulders CompoundS&oulders Isolation


S&oulders Isolation


S&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders Isolation

S&oulders Isolation


S&oulders Isolation

S&oulders Isolation




S&oulders Isolation



S&oulders Isolation


S&oulders Isolation

S&oulders Isolation

S&oulders Isolation



16/53

S&oulders Isolation


S&oulders Compound


S&oulders Isolation


S&oulders >rieps Compound>raps Isolation

>raps (iepsF S&oulders Compound

>raps (ieps Compound

>raps Isolation

>raps S&oulders Compound

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps S&oulders Compound>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation

>rieps Isolation


17/53

>pe

Abs

Abs

Abs

Abs

Abs

BackBack

Back

Back

Back

Back

Back

Back

Biceps

Biceps

BicepsBiceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps


18/53

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

CalvesCalves

Calves

Chest

Chest

Chest

Chest

Chest

Chest

Chest

ChestChest

Chest

Chest

Chest

Chest

Chest

Chest

Chest

Chest

Chest

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms


19/53

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

GlutesGlutes

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

HamstringsHamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps


20/53

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

ShouldersShoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

ShouldersShoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders


21/53

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

ShouldersTraps

Traps

Traps

Traps

Traps

Triceps

Triceps

Triceps

Triceps

TricepsTriceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps


22/53

Exercise amesort icon

A*dominal Air (i!e

A*dominal $endulum

Alternate Rea& And Cat&

(en& :a! nie

C&air Leg Raise

0eline A*dominal Rea&0eline (en& Alternate nee Raise

0eline (en& Alternate Leg Raise

0eline (en& nee Raise

0eline (en& Leg Raise

0eline Leg Raise ,it& 6ip >&rust

0eline Sit Up

.loor Crun& 7legs on *en&

.loor >oe Rea&

6anging nee Raise

6anging Leg Raise6ip >&rusts

Lower A*dominal 6ip Roll

Ling Alternate .loor Leg Raise

Ling Alternate nee Raise

Ling (en& Leg Raise

Ling .loor nee Raise

Ling .loor Leg Raise

Ling 6eel >ou&es

Ling Leg Raise ,it& 6ip >&rust

$lan!

$lan! ,it& .eet 5n (en&

Rea& And Cat&

Roman C&air nee Raise

Roman C&air >wisting nee Raise

Russian >wist

Seated Leg >u!s

Side Crun&

Side Crun& ,it& Leg Lit

Side $lan!

Sit Up

>wisting (en& Crun&

>wisting 0eline Sit Up

>wisting .loor Crun&

>wisting 6anging nee Raise

C&in Up

Close /rip $ull Up

6ig& Inverted Row

6peretension


23/53

Inverted Row

Rope $ull Up

9-(ar $ull Up

,ide /rip C&in Up

,ide /rip $ull Up

(odweig&t Standing Cal Raise

0on!e Cal Raise.loor Cal Raise

5ne Leg 0on!e Cal Raise

5ne Leg .loor Cal Raise

5ne Leg Standing (odweig&t Cal Raise

1 Leg $us&up

(en& $us&ups

C&est 0ip

0eep $us& Ups

Inline $us& Ups

nee $us&ups$us& Up

,ide /rip $us& Ups

(odweig&t :ump Squat

(odweig&t Lunge

(odweig&t Side Lunge

(odweig&t Squat

(odweig&t Step Up

(odweig&t ,al!ing Lunge

(odweig&t ,all Squat

/lute i! (a!

Inline (en& (odweig&t Lunge

5ne Leg (odweig&t Squat

5ne Leg (odweig&t ,all Squat

Rear (odweig&t Lunge

Siss Squat


(odweig&t Lunge


(odweig&t Squat

(odweig&t Step Up







Siss Squat



24/53

(odweig&t Lunge


(odweig&t Squat

(odweig&t Step Up



Inline (en& (odweig&t Lunge5ne Leg (odweig&t Squat



Siss Squat

(en& 0ips

Close /rip $us& Up

Single (en& 0ip

>&ree (en& 0ip

>riep 0ips


25/53

!rimar" #uscle$s% Secondar" #uscle$s% #echanics T"pe

A*s Compound Abs

A*s Isolation Abs

A*s Isolation Abs

A*s Compound Abs

A*s Isolation Abs

A*s Compound AbsA*s Compound Abs

A*s Isolation Abs

A*s Compound Abs

A*s Isolation Abs

A*s Compound Abs

A*s Isolation Abs

A*s Isolation Abs

A*s Isolation Abs

A*s .orearms Compound Abs

A*s .orearms Isolation AbsA*s Isolation Abs

A*s Isolation Abs

A*s Isolation Abs

A*s Compound Abs

A*s Isolation Abs

A*s Isolation Abs

A*s Isolation Abs

A*s Compound Abs

A*s Compound Abs

A*s Lower (a! Isolation Abs


A*s Isolation Abs

A*s Compound Abs

A*s Compound Abs

A*s Isolation Abs

A*s Compound Abs

A*s Isolation Abs

A*s 6ip .leors Compound Abs


A*s Isolation Abs

A*s Isolation Abs

A*s Compound Abs

A*s Isolation Abs

A*s .orearms Compound Abs

(a! (ieps Compound Back



(a! 6amstrings Isolation Back


26/53






Calves Isolation Calves

Calves Isolation CalvesCalves Isolation Calves




C&est S&ouldersF >rieps Compound Chest

C&est S&oulders Compound Chest



C&est S&ouldersF >rieps Compound Chest

C&est S&ouldersF >rieps Isolation ChestC&est S&oulders Compound Chest


/lutesF 6amstringsF Guadrieps Compound Glutes







/lutes Isolation Glutes






/lutesF 6amstringsF Guadrieps Compound Hamstrin












/lutesF 6amstringsF Guadrieps Compound Quadricep


27/53







/lutesF 6amstringsF Guadrieps Compound Quadricep/lutesF 6amstringsF Guadrieps Compound Quadricep




>rieps S&oulders Compound Triceps




>rieps C&estF S&oulders Compound Triceps


28/53


29/53

s

s

s

s

s

s

s

s

s

s

s

s

s


30/53

s

s

s

s

s

s

ss

s

s

s


31/53

Exercise amesort icon

A*dominal Air (i!e

A*dominal (ar*ell Rollouts

(en& :a! nie

0eline A*dominal Rea&

0eline (en& Alternate nee Raise

0eline (en& nee Raise0eline Leg Raise ,it& 6ip >&rust

erise (all Leg >u!

6anging nee Raise

Ling Alternate nee Raise

Ling 6eel >ou&es

Ling Leg Raise ,it& 6ip >&rust

Roman C&air nee Raise

Roman C&air >wisting nee Raise

Seated Leg >u!s

Side Crun& ,it& Leg Lit>wisting 0eline 0um**ell Situps

>wisting 0eline Sit Up

>wisting 6anging nee Raise

,eig&ted C&air nee Raise

,eig&ted 6anging nee Raise

(ar*ell $ullover And $ress

(ent 5ver 0um**ell Row

(ent 5ver Row

C&in Up

Close /rip (ent 5ver Row

Close /rip $ull Up

0eadlit

E (ar Reverse /rip (ent 5ver Row

6ig& Inverted Row

Inline (en& (ar*ell Row

Inline (en& >wo Arm 0um**ell Row

Inverted Row

5ne Arm (ent 5ver Row

5ne Arm 0um**ell Row

$alm Rotational Row

$alms In (ent 5ver 0um**ell Row

Reverse /rip (ent 5ver 0um**ell Row

Reverse /rip (ent 5ver Row

Reverse /rip Inline (en& (ar*ell Row

Reverse /rip Inline (en& >wo Arm 0um**ell Row

Rope $ull Up

9-(ar $ull Up

,ide /rip C&in Up


32/53

,ide /rip $ull Up

1 Leg $us&up

Alternate 0um**ell (en& $ress 7&ig& start

Alternate 0um**ell (en& $ress 7low start

(ar*ell (en& $ress

(ar*ell $ullover And $ress

(en& $us&upsC&est 0ip

0eline (en& $ress

0eline 0um**ell (en& $ress

0eep $us& Ups

0um**ell (en& $ress

0um**ell .loor $ress

erise (all 0um**ell $ress

erise (all $us& Up

.loor (en& $ress

/uillotine $ressInline (en& $ress

Inline 0um**ell (en& $ress

Inline erise (all $us& Up

Inline $us& Ups

5ne Arm 0um**ell (en& $ress

$alms In 0eline 0um**ell (en& $ress

$alms In 0um**ell (en& $ress

$alms In Inline 0um**ell (en& $ress

$us& Up

Reverse 0um**ell (en& $ress

Reverse /rip (en& $ress

Reverse /rip Inline (en& $ress

,eig&ted C&est 0ip

,ide /rip (en& $ress

,ide /rip $us& Ups

,ide Reverse /rip (en& $ress

1@2 Squat

1@" Squat

(ar*ell 6a! Squat

(ar*ell :umping Squats

(ar*ell Lunge

(ar*ell Rear Lunge

(ar*ell Side Lunge

(ar*ell Side Split Squat

(ar*ell Split :ump

(ar*ell Step Ups




33/53

(odweig&t Lunge


(odweig&t Squat

(odweig&t Step Up



(o Squat 7s&own wit& *en&0eadlit

0eline (en& (ar*ell Lunge

0eep Squat

0um**ell 0eadlit


0um**ell Lunge

0um**ell Rear Lunge

0um**ell Side Lunge

0um**ell Split :ump

0um**ell Squat0um**ell Squat >o (en&

0um**ell Step Up


0um**ell ,all Squat

erise (all ,all Squat

.rog Squat

.ront Squat

.ront Squat >o (en&



Darrow Squat

5ne Leg (ar*ell Squat




5ver&ead Squat

$ile Squat


Siss Squat

Speed Squats

Squat

Squat >o (en&

Sumo Squat

,al!ing (ar*ell Lunge

,eig&ted erise (all ,all Squat

,eig&ted Siss Squat

,eig&ted Squat

,ide Squat


34/53

Eer&ers squat

1@2 Squat

1@" Squat

(ar*ell 6a! Squat

(ar*ell :umping Squats

(ar*ell Lunge

(ar*ell Rear Lunge(ar*ell Side Lunge


(ar*ell Split :ump

(ar*ell Step Ups



(odweig&t Lunge


(odweig&t Squat

(odweig&t Step Up(odweig&t ,al!ing Lunge


(o Squat 7s&own wit& *en&

0eadlit


0eep Squat

0um**ell 0eadlit


0um**ell Lunge

0um**ell Rear Lunge

0um**ell Side Lunge

0um**ell Split :ump

0um**ell Squat


0um**ell Step Up


0um**ell ,all Squat


.rog Squat

.ront Squat

.ront Squat >o (en&



Darrow Squat






35/53

5ver&ead Squat

$ile Squat


Siss Squat

Speed Squats

Squat

Squat >o (en&Sumo Squat



,eig&ted Siss Squat

,eig&ted Squat

,ide Squat

Eer&ers squat

1@2 Squat

1@" Squat

(ar*ell 6a! Squat(ar*ell :umping Squats

(ar*ell Lunge

(ar*ell Rear Lunge

(ar*ell Side Lunge


(ar*ell Split :ump

(ar*ell Step Ups



(odweig&t Lunge


(odweig&t Squat

(odweig&t Step Up



(o Squat 7s&own wit& *en&


0eep Squat

0um**ell 0eadlit


0um**ell Lunge

0um**ell Rear Lunge

0um**ell Side Lunge

0um**ell Split :ump

0um**ell Squat


0um**ell Step Up



36/53

0um**ell ,all Squat


.rog Squat

.ront Squat

.ront Squat >o (en&


Inline (en& 0um**ell LungeDarrow Squat





5ver&ead Squat

$ile Squat


Siss Squat

Speed SquatsSquat

Squat >o (en&

Sumo Squat



,eig&ted Siss Squat

,eig&ted Squat

,ide Squat

Eer&ers squat

Alternate 5ne Arm Standing $alms In 0um**ell $ress

Alternate Seated Arnold $ress

Alternate Seated 0um**ell $ress

Alternate Seated $alms In 0um**ell $ress

Alternate Standing Arnold $ress

Alternate Standing 0um**ell $ress

Clean $ress

0u*lin $ress

erise (all (ar*ell $ress

/uillotine $ress


37/53

Seated Alternating .ront@(a! (ar*ell $ress

Seated Arnold $ress

Seated (ar*ell $ress

Seated (ar*ell $ress (e&ind De!

Seated 0um**ell $ress

Seated $alms In 0um**ell $ress

Standing Alternating .ront@(a! (ar*ell $ressStanding Arnold $ress

Standing 0u*lin $ress

Standing 0um**ell $ress

Standing $alms In 0um**ell $ress

(ar*ell Uprig&t Row

0um**ell Uprig&t Row

5ne Arm 0um**ell Uprig&t Row

>ate $ress

(en& 0ips

Close /rip (en& $ressClose /rip C&est $ress

Close /rip 0um**ell $ress

Close /rip $us& Up

0eline Close /rip (en& $ress

erise (all 0ip

Inline Close /rip (en& $ress

Reverse /rip Close /rip (en& $ress

Single (en& 0ip

>&ree (en& 0ip

>riep 0ips

,eig&ted (en& 0ips

,eig&ted >&ree (en& 0ips

,eig&ted >riep 0ips


38/53

!rimar" #uscle$s% Secondar" #uscle$s%

A*s

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A*s

A*s

A*s

A*sA*s

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A*s .orearms

A*s

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A*s

A*s

A*s

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A*s 6ip .leorsA*s Lower (a!

A*s

A*s .orearms

A*s

A*s .orearms

(a!F C&est S&ouldersF >rieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

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(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps

(a! (ieps


39/53

(a! (ieps

C&est S&ouldersF >rieps

C&est S&oulders

C&est S&oulders

C&est S&oulders

(a!F C&est S&ouldersF >rieps

C&est S&ouldersC&est S&oulders

C&est S&oulders

C&est S&oulders

C&est S&oulders

C&est S&oulders





C&estF S&oulders >riepsC&est S&oulders

C&est S&oulders



C&est >rieps


C&est S&oulders

C&est >rieps

C&est S&oulders

C&est S&oulders




C&est S&oulders

C&est S&oulders

C&est S&oulders

/lutesF 6amstringsF Guadrieps













40/53







/lutesF 6amstringsF Guadrieps(a!F /lutesF 6amstrings CoreF .orearmsF Lower (a!F >raps



/lutesF 6amstringsF Guadrieps Lower (a!






/lutesF 6amstringsF Guadrieps/lutesF 6amstringsF Guadrieps















/lutesF 6amstringsF Guadrieps S&oulders














41/53



















(a!F /lutesF 6amstrings CoreF .orearmsF Lower (a!F >raps


























42/53













































43/53

























S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders

S&oulders >rieps

S&oulders /lutesF 6amstringsF Lower (a!F >rieps

S&oulders >rieps

S&oulders >rieps

C&estF S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders (ieps


44/53

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

S&oulders >riepsS&oulders

S&oulders >rieps

S&oulders >rieps

S&oulders >rieps

>raps (iepsF S&oulders

>raps (iepsF S&oulders

>raps (ieps

>raps S&oulders

>rieps S&oulders

>rieps C&estF S&oulders>rieps C&est

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps C&estF S&oulders

>rieps S&oulders

>rieps S&oulders

>rieps S&oulders


45/53

E&uipment 'sed

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46/53

(odweig&t

(odweig&t

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47/53

(odweig&t

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(odweig&t

(odweig&t

(odweig&t

(odweig&t

(ar*ell(ar*ell

(ar*ell

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48/53

(ar*ell

(ar*ell

(ar*ell

(ar*ell

(ar*ell

(ar*ell

(ar*ell(ar*ell

(ar*ell

(ar*ell

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(odweig&t

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(ar*ell

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(odweig&t

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49/53

(ar*ell

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50/53

0um**ells

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51/53

(ar*ell

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52/53

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53/53

/)*1 *

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rubbis personal circuit workout generator

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