6 weeks · 2 sessions/wk
Padel: power and a healthy shoulder
More powerful shots, quick lateral movement and a shoulder and elbow that last all season.
€19.99See program
Buy · €19.99Muscle
Forearms exercises
11 exercises that target the forearms as the main muscle and 46 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Elbow Flexion 1
Carry 2
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Forearms & Grip 7
Olympic Lifts 1
Also work the forearms 46
Conventional Deadlift
Hamstrings, Glutes, Lower back
Romanian Deadlift
Hamstrings, Glutes
Pull-Up
Lats
One-Arm Kettlebell Swing
Glutes, Hamstrings
Barbell Curl
Biceps
Cable Preacher Curl
Biceps
Concentration Curl
Biceps
Cross-Body Hammer Curl
Biceps
Drag Curl
Biceps
Alternating Dumbbell Curl
Biceps
Dumbbell Biceps Curl
Biceps
Reverse Barbell Curl
Biceps
Zottman Curl
Biceps
Close-Grip EZ-Bar Curl
Biceps
Battle Ropes
Shoulders
Svend Press
Chest
Dumbbell Clean
Hamstrings
Power Clean
Hamstrings
Chest-Supported Incline Dumbbell Row
Traps & mid back
Towel-Assisted One-Arm Chin-Up
Traps & mid back
Band-Assisted Pull-Up
Lats
Chin-Up
Lats
Kipping Ring Muscle-Up
Lats
Rope Climb
Lats
Week-by-week training programs
6-8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.998 weeks · 2 sessions/wk
Pulling and grip for climbing
More pulling and finger strength, stable shoulders on lock-offs and a core that keeps your feet on the wall.
€19.99See program
Buy · €19.99