Gym Workout Planner

Exercise Library

Pick a muscle and the equipment you have to see every exercise that fits, with steps and the muscles each one works.

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Muscle
Equipment
Dumbbell Row

Dumbbell Row

Lats · Upper Back

DumbbellFlat bench3 × 8–12 per side

Dumbbell Bent-over Row

Dumbbell Bent-over Row

Lats · Upper Back

DumbbellNo bench3 × 8–12
How to
  1. Hold a dumbbell in each hand, palms facing each other, feet hip-width apart.
  2. Bend your knees slightly and hinge at the hips until your torso is at about 45° or lower, back flat.
  3. Pull both dumbbells toward your lower ribs, elbows close to your body.
  4. Lower them slowly until your arms are straight, keeping the same torso angle.

Hammer Curl

Hammer Curl

Biceps · Brachialis

DumbbellNo bench3 × 10–15

Cable Fly

Cable Fly

Chest

CableChest heightHandles3 × 10–15

Pull-up

Pull-up

Lats

Bodyweight3 × 8–12

Deadlift

Deadlift

Glutes · Hamstrings

Barbell3 × 8–12

Leg Curl

Leg Curl

Hamstrings

Machine3 × 10–15

Dumbbell Shoulder Press

Dumbbell Shoulder Press

Front Delts

DumbbellNo bench3 × 8–12
How to
  1. Stand with your feet hip-width apart and hold the dumbbells at shoulder height, palms facing each other.
  2. Tighten your core and glutes.
  3. Press the dumbbells straight overhead until your arms are straight.
  4. Lower them slowly back to shoulder height.

Dumbbell Lateral Raise

Dumbbell Lateral Raise

Side Delts

DumbbellNo bench3 × 10–15
How to
  1. Stand tall with a dumbbell in each hand at your sides.
  2. Bend your elbows slightly and keep that bend for the whole set.
  3. Raise your arms out to the sides until they reach shoulder height.
  4. Lower slowly back to your sides.

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly

Rear Delts

DumbbellNo bench3 × 10–15
How to
  1. Hold a light dumbbell in each hand and hinge forward until your torso is close to parallel with the floor.
  2. Let the dumbbells hang below your chest, palms facing each other, elbows slightly bent.
  3. Raise your arms out to the sides until they are in line with your shoulders.
  4. Lower slowly, keeping your torso still.

Dumbbell Wide-elbow Row

Dumbbell Wide-elbow Row

Upper Back · Rear Delts

DumbbellNo bench3 × 8–12
How to
  1. Hold a dumbbell in each hand, palms facing behind you, and hinge forward until your torso is close to parallel with the floor.
  2. Let the dumbbells hang below your shoulders.
  3. Pull the dumbbells up toward your upper ribs with your elbows pointing out to the sides.
  4. Lower them slowly until your arms are straight.

Dumbbell Floor Press

Dumbbell Floor Press

Chest

DumbbellNo bench3 × 8–12
How to
  1. Sit on the floor with a dumbbell on each thigh, then lie back with your knees bent and feet flat.
  2. With your palms facing each other, press the dumbbells up over your chest until your arms are straight.
  3. Lower them until your upper arms touch the floor, elbows about 45° from your body.
  4. Pause for a moment, then press back up.

Romanian Deadlift

Romanian Deadlift

Hamstrings · Glutes

Barbell3 × 8–12
How to
  1. Start with the bar on the floor over the middle of your feet. Bend your hips and knees, grip the bar just outside your legs, brace your trunk and stand up with your back flat and the bar close to your legs.
  2. Stand holding a barbell in front of your thighs, hands just outside your hips.
  3. Bend your knees slightly and keep that bend.
  4. Push your hips back and slide the bar down your thighs until you feel a stretch in your hamstrings, usually around mid-shin.
  5. Push your hips forward to stand up straight.
  6. To finish, push your hips back to lower the bar; once it passes your knees, bend your knees to set the plates on the floor.

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

Hamstrings · Glutes

DumbbellNo bench3 × 8–12
How to
  1. Stand holding a dumbbell in each hand in front of your thighs.
  2. Bend your knees slightly and keep that bend.
  3. Push your hips back and lower the dumbbells along your legs until you feel a stretch in your hamstrings.
  4. Push your hips forward to stand up straight.

Single-leg Romanian Deadlift

Single-leg Romanian Deadlift

Hamstrings · Glutes

DumbbellNo bench3 × 8–12 per side
How to
  1. Stand on your left leg holding a dumbbell in your right hand, left knee slightly bent.
  2. Hinge forward at your left hip while your right leg reaches straight back.
  3. Lower until your torso and back leg are close to parallel with the floor, or until you feel a stretch in your hamstring.
  4. Push your hip forward to stand back up.
  5. Finish all reps, then switch legs.

Standing Calf Raise

Standing Calf Raise

Calves

DumbbellNo bench3 × 10–15
How to
  1. Stand tall holding a dumbbell in each hand, feet hip-width apart.
  2. Rise onto the balls of your feet as high as you can.
  3. Pause at the top for a second.
  4. Lower your heels slowly back to the floor.

Crunch

Crunch

Abs

Bodyweight3 × 10–15
How to
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Cross your arms over your chest, or place your fingertips lightly behind your ears.
  3. Curl your upper back off the floor by bringing your ribs toward your hips.
  4. Lower slowly back down.

Plank

Plank

Abs

Bodyweight3 × 30 s
How to
  1. Place your forearms on the floor with your elbows under your shoulders.
  2. Step your feet back so your body forms a straight line from head to heels.
  3. Tighten your abs and glutes and hold the position.
  4. Breathe steadily until the time is up, then lower your knees.

Dumbbell Reverse Lunge

Dumbbell Reverse Lunge

Quads · Glutes

DumbbellNo bench3 × 8–12 per side
How to
  1. Stand tall with a dumbbell in each hand at your sides.
  2. Step one foot back and lower until both knees are bent at about 90°.
  3. Push through your front foot to stand back up.
  4. Finish all reps on that leg, then switch.

Dumbbell Floor Fly

Dumbbell Floor Fly

Chest

DumbbellNo bench3 × 10–15
How to
  1. Lie on the floor with your knees bent and press two dumbbells over your chest, palms facing each other.
  2. Bend your elbows slightly and keep that bend.
  3. Open your arms out to the sides until your upper arms touch the floor.
  4. Bring the dumbbells back together over your chest along the same arc.

Chest-supported Dumbbell Row

Chest-supported Dumbbell Row

Lats · Upper Back

DumbbellIncline bench3 × 8–12
How to
  1. Set a bench to about 30–45° and lie face down on it with a dumbbell in each hand.
  2. Let the dumbbells hang straight down, palms facing each other.
  3. Pull the dumbbells up toward your hips, keeping your chest on the pad.
  4. Lower them slowly until your arms are straight.

Straight-arm Pulldown

Straight-arm Pulldown

Lats

CableHigh pulleyBar or rope3 × 10–15
How to
  1. Attach a straight bar to a high pulley and hold it with an overhand grip about shoulder-width apart, arms extended.
  2. Step back, hinge slightly forward at the hips and keep a slight bend in your elbows.
  3. Sweep the bar down in an arc until it reaches your thighs.
  4. Let it rise slowly back to about head height.

Single-arm Cable Row

Single-arm Cable Row

Lats · Upper Back

CableChest heightHandles3 × 8–12 per side
How to
  1. Set a pulley at about chest height and attach a handle.
  2. Stand facing the machine in a staggered stance and hold the handle in one hand, arm straight.
  3. Pull the handle to the side of your ribs, elbow close to your body.
  4. Reach your arm forward slowly until it is straight again.
  5. Finish all reps, then switch sides.

Face Pull

Face Pull

Rear Delts · Upper Back

CableFace heightRope3 × 10–15
How to
  1. Set a pulley at about face height and attach a rope.
  2. Hold the rope ends with your palms facing each other and step back until your arms are straight.
  3. Pull the rope toward your forehead, spreading your hands apart and keeping your elbows high.
  4. Return slowly until your arms are straight.

High-to-low Cable Fly

High-to-low Cable Fly

Chest

CableHigh pulleyHandles3 × 10–15
How to
  1. Set both pulleys at the highest position and attach a handle to each.
  2. Hold one handle in each hand and step forward into a split stance, arms out to the sides and slightly up.
  3. Sweep your hands down and together in front of your hips, keeping a slight bend in your elbows.
  4. Return slowly along the same arc.

Low-to-high Cable Fly

Low-to-high Cable Fly

Chest

CableLow pulleyHandles3 × 10–15
How to
  1. Set both pulleys at the lowest position and attach a handle to each.
  2. Hold one handle in each hand and step forward, arms down by your sides with a slight bend in the elbows.
  3. Sweep your hands up and together in front of you until they meet at about chin height.
  4. Lower slowly along the same arc.

Standing Cable Chest Press

Standing Cable Chest Press

Chest

CableChest heightHandles3 × 8–12
How to
  1. Set both pulleys at chest height and attach a handle to each.
  2. Hold one handle in each hand at chest level and step forward into a staggered stance.
  3. Press both handles forward until your arms are straight in front of your chest.
  4. Let them return slowly to chest level.

Two-arm Overhead Triceps Extension

Two-arm Overhead Triceps Extension

Triceps

DumbbellNo bench3 × 10–15
How to
  1. Stand tall and hold one dumbbell overhead with both hands cupped under the top plate.
  2. Keep your upper arms close to your head and bend your elbows to lower the dumbbell behind your head.
  3. Straighten your elbows to lift the dumbbell back overhead.
  4. Repeat, keeping your ribs down and your core tight.

Concentration Curl

Concentration Curl

Biceps

DumbbellFlat bench3 × 10–15 per side
How to
  1. Sit on the end of a flat bench with your feet wide and a dumbbell in one hand.
  2. Lean forward and rest the back of that upper arm against your inner thigh, arm extended and palm facing forward.
  3. Curl the dumbbell up toward your shoulder, keeping your upper arm on your thigh.
  4. Lower slowly until your arm is straight.
  5. Finish all reps, then switch arms.

Cable Front Raise

Cable Front Raise

Front Delts

CableLow pulleyHandles3 × 10–15 per side
How to
  1. Set a pulley at the lowest position and attach a handle.
  2. Stand facing away from the machine with the cable running between your legs. Hold the handle in one hand in front of your thigh, palm facing your thigh.
  3. Raise your arm straight in front of you to about shoulder height, with a slight bend in the elbow.
  4. Lower slowly back to your thigh.
  5. Finish all reps, then switch arms.

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension

Triceps

CableLow pulleyRope3 × 10–15
How to
  1. Attach a rope to a low pulley, grab both ends and turn to face away from the machine.
  2. Bring the rope up behind your head with your elbows bent and pointing up, then step forward into a split stance.
  3. Straighten your elbows to push the rope up and forward until your arms are straight.
  4. Bend your elbows slowly to bring the rope back behind your head.

Cable Kickback

Cable Kickback

Triceps

CableLow pulleyHandles3 × 10–15 per side
How to
  1. Set a pulley at the lowest position and attach a handle.
  2. Face the machine, hold the handle in one hand and hinge forward until your torso is close to parallel with the floor.
  3. Bring your upper arm in line with your torso, elbow bent.
  4. Straighten your elbow to push the handle back until your arm is straight.
  5. Bend your elbow slowly to return, then switch arms after your last rep.

Single-arm Reverse-grip Pushdown

Single-arm Reverse-grip Pushdown

Triceps

CableHigh pulleyHandles3 × 10–15 per side
How to
  1. Attach a handle to a high pulley and hold it in one hand, palm facing up.
  2. Stand close to the machine with your elbow at your side.
  3. Push the handle down until your arm is straight.
  4. Let it rise slowly until your forearm is just above parallel to the floor.
  5. Finish all reps, then switch arms.

Reverse Nordic

Reverse Nordic

Quads

Bodyweight3 × 10–15
How to
  1. Kneel on a mat with your knees hip-width apart, the tops of your feet flat on the floor and your body upright.
  2. Keep a straight line from your knees to your head and lean back slowly as far as you can control.
  3. Squeeze your quads to pull yourself back upright.
  4. Repeat, leaning a little further back as you get stronger.