The smart workout log for strength training at the gym.

The smart workout log for strength training at the gym.

Latest Timers

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HIIT Timer (18:00)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Low Intensity 0:10
- High Intensity 0:50
- Cooldown 3:00
HIIT Timer (8:45)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 2:00
- Low Intensity 0:15
- High Intensity 2:00
- Low Intensity 0:15
- High Intensity 2:00
- Low Intensity 0:15
- High Intensity 2:00
Final Practical (1:16:20)
Exercises:
- Station
- Switch Stations
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Switch Stations 0:10
- Station 3:00
- Review Stations 10:00
HIIT Timer (11:46)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:06
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
- Low Intensity 0:20
- High Intensity 0:40
Round Timer (33:30)
- Round 1 1:30
- Break 0:06
- Round 2 1:30
- Break 0:06
- Round 3 1:30
- Break 0:06
- Round 4 1:30
- Break 0:06
- Round 5 1:30
- Break 0:06
- Round 6 1:30
- Break 0:06
- Round 7 1:30
- Break 0:06
- Round 8 1:30
- Break 0:06
- Round 9 1:30
- Break 0:06
- Round 10 1:30
- Break 0:06
- Round 11 1:30
- Break 0:06
- Round 12 1:30
- Break 0:06
- Round 13 1:30
- Break 0:06
- Round 14 1:30
- Break 0:06
- Round 15 1:30
- Break 0:06
- Round 16 1:30
- Break 0:06
- Round 17 1:30
- Break 0:06
- Round 18 1:30
- Break 0:06
- Round 19 1:30
- Break 0:06
- Round 20 1:30
- Break 0:06
- Round 21 1:30
JUEVES 3 THE RISE (Upper Body) (34:00)
Exercises:
- Neck Mobility
- Wrist Mobility (circles, Up-down-sides)
- Shoulder Rolls
- Arm Circles And Cross
- Hip Rotations And Side Bends
- Inch Worms
- Scapular Push-ups
- Thread The Needle
- Prepárate Para Tu Primer Bloque !!!
- Push-up → Shoulder Tap → Toe Tap (combo)
- Rest
- Tricep Dips En Silla
- Db Shoulder Press (slow Negative)
- Prepárate Para Tu Segundo Bloque !!
- Bent Over Rows (neutro)
- Rear Delt Fly + W Raise (alternando)
- Banded Lat Pull-down + Hold (1 Sec)
- Prepárate Para Tu Tercer Bloque
- Front Raise → Lateral Raise
- Hammer Curl → Curl Rotation → Overhead Press
- Tricep Kickback + Pulse (2 Reps)
- Prepárate Para Tu Cuarto Bloque !!!
- 2 Push + Plank Drag + 2 Row (alternado)
- Pike Push Up
- Supermans
- Incline Push-up On Chair → Slow Negative
- Cd- Chest Opener, Tricep Stretch, Shoulder Stretch, Thread The Needle, Respiracion,
- Neck mobility 0:30
- Wrist mobility (circles, up-down-sides) 0:30
- Shoulder rolls 0:30
- Arm circles and cross 0:30
- Hip rotations and side bends 1:00
- Inch worms 1:00
- Scapular push-ups 0:30
- Thread the needle 0:30
- Prepárate para tu PRIMER bloque !!! 1:00
- Push-up → shoulder tap → toe tap (combo) 0:45
- REST 0:15
- Tricep dips en silla 0:45
- REST 0:15
- DB Shoulder Press (slow negative) 0:45
- REST 0:15
- Push-up → shoulder tap → toe tap (combo) 0:40
- REST 0:10
- Tricep dips en silla 0:40
- REST 0:10
- DB Shoulder Press (slow negative) 0:40
- Prepárate para tu SEGUNDO bloque !!! 1:00
- Bent Over Rows (neutro) 0:45
- REST 0:15
- Rear Delt Fly + W Raise (alternando) 0:45
- REST 0:15
- Banded Lat Pull-Down + Hold (1 sec) 0:45
- REST 0:15
- Bent Over Rows (neutro) 0:40
- REST 0:10
- Rear Delt Fly + W Raise (alternando) 0:40
- REST 0:10
- Banded Lat Pull-Down + Hold (1 sec) 0:40
- Prepárate para tu TERCER bloque !!! 1:00
- Front raise → lateral raise 0:45
- REST 0:15
- Hammer curl → curl rotation → overhead press 0:45
- REST 0:15
- Tricep kickback + pulse (2 reps) 0:45
- REST 0:15
- Front raise → lateral raise 0:40
- REST 0:10
- Hammer curl → curl rotation → overhead press 0:40
- REST 0:10
- Tricep kickback + pulse (2 reps) 0:40
- Prepárate para tu CUARTO bloque !!! 1:00
- 2 Push + Plank drag + 2 row (alternado) 0:50
- REST 0:15
- Pike Push-Up 0:50
- REST 0:15
- Supermans 0:50
- REST 0:15
- Incline Push-Up on Chair → Slow Negative 0:50
- CD- chest opener, tricep stretch, shoulder stretch, thread the needle, respiracion, 4:55
Cardio Wed (53:00)
Exercises:
- Boxing
- Warmup 3:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Breath 1:00
- Boxing 3:00
- Cooldown 3:00
HIIT Timer (18:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Cooldown 3:00
HIIT Timer (1:59:00)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
HIIT Timer (2:08:55)
Exercises:
- High Intensity
- Low Intensity
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
- Low Intensity 1:05
- High Intensity 1:05
HIIT Timer (2:05:00)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Low Intensity 1:00
- High Intensity 1:00
- Cooldown 3:00
HIIT Timer (29:15)
Exercises:
- Go Go Go
- Rest
- Warmup 5:00
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- REST 0:45
- GO GO GO 0:15
- Cooldown 5:00

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