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Exercises

83

Wide-Grip Rear Pull-Up
Wide-Grip Rear Pull-Up
🔥 455 kcal/h ⚡ 6.5 MET
Grupa: Back - Lats & Pull
Weighted Pull Ups
Weighted Pull Ups
🔥 455 kcal/h ⚡ 6.5 MET
Grupa: Back - Lats & Pull
Single-Arm Wide-Grip Dumbbell Bench Press
Single-Arm Wide-Grip Dumbbell Bench Press
🔥 595 kcal/h ⚡ 8.5 MET
Grupa: Legs - Hamstrings & Glutes
Resistance Band Wide-Grip Chest Press
Resistance Band Wide-Grip Chest Press
🔥 455 kcal/h ⚡ 6.5 MET
Grupa: Back - Lats & Pull
Two-Arm Kettlebell Bent-Over Row
Two-Arm Kettlebell Bent-Over Row
🔥 500 kcal/h ⚡ 5 MET
Grupa: Back - Thickness & Traps
Dumbbells Wide-Grip Chest Press - Unilateral Single-Arm Execution
Dumbbells Wide-Grip Chest Press - Unilateral Single-Arm Execution
🔥 245 kcal/h ⚡ 3.5 MET
Grupa: Arms - Biceps
Machine Close-Grip Chest Press - Unilateral Single-Arm Execution
Machine Close-Grip Chest Press - Unilateral Single-Arm Execution
🔥 350 kcal/h ⚡ 5 MET
Grupa: Back - Thickness & Traps
Cables Close-Grip Chest Press - Pyramid Protocol (12-10-8-6)
Cables Close-Grip Chest Press - Pyramid Protocol (12-10-8-6)
🔥 560 kcal/h ⚡ 8 MET
Grupa: Back - Lats & Pull
Dumbbells Close-Grip Chest Press - Pyramid Protocol (12-10-8-6)
Dumbbells Close-Grip Chest Press - Pyramid Protocol (12-10-8-6)
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Barbell Close-Grip Bench Press - Unilateral Single-Arm Execution
Barbell Close-Grip Bench Press - Unilateral Single-Arm Execution
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Arms - Biceps
Barbell Close-Grip Bench Press - 1.5 Rep Protocol
Barbell Close-Grip Bench Press - 1.5 Rep Protocol
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Barbell Close-Grip Bench Press - Explosive Concentric Drive
Barbell Close-Grip Bench Press - Explosive Concentric Drive
🔥 210 kcal/h ⚡ 3 MET
Grupa: Arms - Biceps
Single-Arm Dumbbell Pin Press from Dead Stop - Unilateral Single-Arm Execution
Single-Arm Dumbbell Pin Press from Dead Stop - Unilateral Single-Arm Execution
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Single-Arm Dumbbell Pin Press from Dead Stop - Wave Loading Protocol
Single-Arm Dumbbell Pin Press from Dead Stop - Wave Loading Protocol
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Resistance Bands Pin Press Sticking Point - 1.5 Rep Protocol
Resistance Bands Pin Press Sticking Point - 1.5 Rep Protocol
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Back - Lats & Pull
Resistance Bands Pin Press Sticking Point - Standard Controlled Tempo
Resistance Bands Pin Press Sticking Point - Standard Controlled Tempo
🔥 420 kcal/h ⚡ 6 MET
Grupa: Legs - Hamstrings & Glutes
Smith Machine Bench Pin Press from Dead Stop - High-Volume 4x15 Blood Flow Pump
Smith Machine Bench Pin Press from Dead Stop - High-Volume 4x15 Blood Flow Pump
🔥 350 kcal/h ⚡ 5 MET
Grupa: Legs - Hamstrings & Glutes
Smith Machine Bench Pin Press from Dead Stop - Unilateral Single-Arm Execution
Smith Machine Bench Pin Press from Dead Stop - Unilateral Single-Arm Execution
🔥 420 kcal/h ⚡ 6 MET
Grupa: Back - Lats & Pull
Smith Machine Bench Pin Press from Dead Stop (Hypertrophy Volume 4x12)
Smith Machine Bench Pin Press from Dead Stop (Hypertrophy Volume 4x12)
🔥 455 kcal/h ⚡ 6.5 MET
Grupa: Strongman & Heavy Carries
Smith Machine Bench Pin Press from Dead Stop (Pyramid Protocol 12-10-8-6)
Smith Machine Bench Pin Press from Dead Stop (Pyramid Protocol 12-10-8-6)
🔥 350 kcal/h ⚡ 5 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Cable Chest Press from Dead Stop (Accentuated Eccentric 6s)
Cable Chest Press from Dead Stop (Accentuated Eccentric 6s)
🔥 476 kcal/h ⚡ 6.8 MET
Grupa: Back - Lats & Pull
Barbell Bench Pin Press from Dead Stop (3-Sec Isometric Pause)
Barbell Bench Pin Press from Dead Stop (3-Sec Isometric Pause)
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Barbell Bench Pin Press from Dead Stop (Controlled Eccentric 4s)
Barbell Bench Pin Press from Dead Stop (Controlled Eccentric 4s)
🔥 245 kcal/h ⚡ 3.5 MET
Grupa: Judo & BJJ - Grip Strength & Ground Transitions
Barbell Bench Pin Press from Dead Stop (Accentuated Eccentric 6s)
Barbell Bench Pin Press from Dead Stop (Accentuated Eccentric 6s)
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Arms - Biceps
Barbell Bench Pin Press from Dead Stop (Pyramid Protocol 12-10-8-6)
Barbell Bench Pin Press from Dead Stop (Pyramid Protocol 12-10-8-6)
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Arms - Biceps
Band Assisted / Resisted Chest Dips Forward Lean (1.5 Rep Protocol)
Band Assisted / Resisted Chest Dips Forward Lean (1.5 Rep Protocol)
🔥 560 kcal/h ⚡ 8 MET
Grupa: Back - Lats & Pull
Forward Lean Machine Chest Dips (Accentuated Eccentric 6s)
Forward Lean Machine Chest Dips (Accentuated Eccentric 6s)
🔥 350 kcal/h ⚡ 5 MET
Grupa: Back - Lats & Pull
Smith Machine Chest Flye Deep Stretch - Unilateral Single-Arm Execution
Smith Machine Chest Flye Deep Stretch - Unilateral Single-Arm Execution
🔥 385 kcal/h ⚡ 5.5 MET
Grupa: Legs - Quadriceps
Smith Machine Chest Flye Deep Stretch - Wave Loading Protocol
Smith Machine Chest Flye Deep Stretch - Wave Loading Protocol
🔥 385 kcal/h ⚡ 5.5 MET
Grupa: Legs - Quadriceps
Resistance Band Floor Press - Unilateral Single-Arm Execution
Resistance Band Floor Press - Unilateral Single-Arm Execution
🔥 490 kcal/h ⚡ 7 MET
Grupa: Legs - Quadriceps

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