id
string | exercise_name
string | muscle_groups
string | goal
string | sets
int64 | reps
int64 | equipment
string | difficulty_level
string | rest_time_seconds
int64 |
|---|---|---|---|---|---|---|---|---|
strength09800 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Advanced | 90 |
strength09801 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Advanced | 90 |
strength09802 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Intermediate | 180 |
strength09803 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Beginner | 90 |
strength09804 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Beginner | 120 |
strength09805 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Beginner | 90 |
strength09806 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Intermediate | 120 |
strength09807 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Beginner | 60 |
strength09808 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Intermediate | 180 |
strength09809 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Intermediate | 90 |
strength09810 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Beginner | 120 |
strength09811 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 90 |
strength09812 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 60 |
strength09813 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Intermediate | 90 |
strength09814 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Intermediate | 180 |
strength09815 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Beginner | 120 |
strength09816 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Intermediate | 180 |
strength09817 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Advanced | 90 |
strength09818 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Intermediate | 60 |
strength09819 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Intermediate | 90 |
strength09820 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 180 |
strength09821 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Intermediate | 180 |
strength09822 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Advanced | 60 |
strength09823 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Advanced | 120 |
strength09824 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Beginner | 120 |
strength09825 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Advanced | 120 |
strength09826 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Advanced | 120 |
strength09827 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Beginner | 60 |
strength09828 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Beginner | 120 |
strength09829 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Beginner | 60 |
strength09830 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Intermediate | 90 |
strength09831 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 90 |
strength09832 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Intermediate | 120 |
strength09833 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Advanced | 180 |
strength09834 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Intermediate | 60 |
strength09835 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Advanced | 180 |
strength09836 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Advanced | 120 |
strength09837 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Machine | Beginner | 60 |
strength09838 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Beginner | 60 |
strength09839 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Advanced | 180 |
strength09840 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Advanced | 60 |
strength09841 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Advanced | 90 |
strength09842 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 120 |
strength09843 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Intermediate | 120 |
strength09844 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Intermediate | 120 |
strength09845 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Intermediate | 180 |
strength09846 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Advanced | 180 |
strength09847 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Beginner | 180 |
strength09848 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Advanced | 120 |
strength09849 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Advanced | 180 |
strength09850 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Beginner | 180 |
strength09851 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 90 |
strength09852 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Beginner | 180 |
strength09853 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Beginner | 120 |
strength09854 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Advanced | 120 |
strength09855 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Intermediate | 180 |
strength09856 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Beginner | 120 |
strength09857 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Advanced | 180 |
strength09858 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Beginner | 90 |
strength09859 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Intermediate | 180 |
strength09860 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Advanced | 120 |
strength09861 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 60 |
strength09862 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Advanced | 120 |
strength09863 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Intermediate | 60 |
strength09864 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Intermediate | 120 |
strength09865 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Advanced | 90 |
strength09866 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Advanced | 180 |
strength09867 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Beginner | 180 |
strength09868 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Advanced | 120 |
strength09869 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Beginner | 60 |
strength09870 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Beginner | 120 |
strength09871 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Beginner | 180 |
strength09872 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Beginner | 120 |
strength09873 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 120 |
strength09874 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Beginner | 90 |
strength09875 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Beginner | 90 |
strength09876 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Beginner | 60 |
strength09877 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Advanced | 60 |
strength09878 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Intermediate | 90 |
strength09879 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Intermediate | 120 |
strength09880 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 120 |
strength09881 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 60 |
strength09882 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Intermediate | 180 |
strength09883 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Advanced | 90 |
strength09884 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Intermediate | 90 |
strength09885 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Intermediate | 120 |
strength09886 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Intermediate | 120 |
strength09887 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Advanced | 60 |
strength09888 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 90 |
strength09889 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Advanced | 90 |
strength09890 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 60 |
strength09891 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Intermediate | 120 |
strength09892 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Intermediate | 120 |
strength09893 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Beginner | 120 |
strength09894 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Advanced | 180 |
strength09895 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Beginner | 90 |
strength09896 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Advanced | 120 |
strength09897 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Beginner | 120 |
strength09898 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Intermediate | 90 |
strength09899 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Advanced | 90 |
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