Bibliothèque

145 exercices, prêts pour tes programmes.

Chaque exercice de Gbachi, avec sa catégorie, son groupe musculaire principal, l'équipement nécessaire et son niveau.

Polyarticulaire

Arnold PressÉpaules Back SquatQuadriceps Barbell Bench PressPectoraux Barbell RowDorsaux Bulgarian Split SquatQuadriceps Chest-Supported RowDorsaux Chin-UpDorsaux Clean and JerkQuadriceps Clean PullQuadriceps Close-Grip Bench PressTriceps Close-Grip Floor PressPectoraux Conventional DeadliftIschio-jambiers Curtsy LungeFessiers Decline Barbell Bench PressPectoraux Dumbbell Bench PressPectoraux Farmer's CarryAvant-bras Front SquatQuadriceps Goblet SquatQuadriceps Good MorningIschio-jambiers Hack SquatQuadriceps Handstand Push-UpÉpaules Hang CleanQuadriceps Hang SnatchQuadriceps Hip ThrustFessiers Incline Barbell Bench PressPectoraux Incline Dumbbell PressPectoraux JM PressTriceps Landmine PressÉpaules Lat PulldownDorsaux Leg PressQuadriceps Machine Chest PressPectoraux Machine Shoulder PressÉpaules Meadows RowDorsaux Overhead PressÉpaules Pause SquatQuadriceps Pendlay RowDorsaux Power CleanQuadriceps Power SnatchQuadriceps Pull-UpDorsaux Push JerkQuadriceps Push PressÉpaules Push-UpPectoraux Rack PullDorsaux Romanian DeadliftIschio-jambiers Seated Cable RowDorsaux Seated Dumbbell Shoulder PressÉpaules Single-Arm Dumbbell RowDorsaux Single-Leg Hip ThrustFessiers Single-Leg Romanian DeadliftIschio-jambiers Smith Machine SquatQuadriceps SnatchQuadriceps Snatch PullQuadriceps Step-UpQuadriceps Stiff-Leg DeadliftIschio-jambiers Sumo DeadliftFessiers T-Bar RowDorsaux Trap Bar DeadliftIschio-jambiers Walking LungeQuadriceps Weighted Dip (chest)Pectoraux Weighted Dip (triceps)Triceps Weighted Pull-UpDorsaux Zercher SquatQuadriceps

Isolation

Ab Wheel RolloutAbdominaux Back ExtensionLombaires Banded Lateral WalkFessiers Barbell CurlBiceps Barbell Wrist CurlAvant-bras Bicycle CrunchAbdominaux Cable CrossoverPectoraux Cable CrunchAbdominaux Cable CurlBiceps Cable FlyPectoraux Cable Glute KickbackFessiers Cable Lateral RaiseÉpaules Cable Overhead ExtensionTriceps Cable Pull-ThroughIschio-jambiers Concentration CurlBiceps Dead BugAbdominaux Dead HangAvant-bras Diamond Push-UpTriceps Donkey Calf RaiseMollets Dumbbell CurlBiceps EZ-Bar CurlBiceps Face PullDorsaux Frog PumpFessiers Front RaiseÉpaules Glute BridgeFessiers Glute-Ham RaiseIschio-jambiers Hammer CurlBiceps Hanging Leg RaiseAbdominaux Hip Abduction MachineFessiers Hollow HoldAbdominaux Incline Dumbbell CurlBiceps Incline Dumbbell FlyPectoraux Lateral RaiseÉpaules Leg ExtensionQuadriceps Leg Press Calf RaiseMollets Lying Leg CurlIschio-jambiers Nordic CurlIschio-jambiers Overhead Triceps ExtensionTriceps Pallof PressAbdominaux Pec DeckPectoraux PlankAbdominaux Plate PinchAvant-bras Preacher CurlBiceps Rear Delt FlyÉpaules Reverse HyperextensionLombaires Reverse Pec DeckÉpaules Reverse Wrist CurlAvant-bras Russian TwistAbdominaux Seated Calf RaiseMollets Seated Leg CurlIschio-jambiers Single-Leg Calf RaiseMollets Sissy SquatQuadriceps Sit-UpAbdominaux Skull CrusherTriceps Standing Calf RaiseMollets Straight-Arm PulldownDorsaux SupermanLombaires Svend PressPectoraux Toes to BarAbdominaux Triceps PushdownTriceps Upright RowÉpaules Weighted Back ExtensionLombaires

Mobilité

90/90 Hip Stretch Ankle Mobility Drill Band Pull-ApartÉpaules Cat-Cow Couch StretchQuadriceps Foam Roll QuadsQuadriceps Hip Flexor Stretch Shoulder Dislocate Thoracic Rotation World's Greatest Stretch

Cardio

Assault Bike Battle Ropes Burpee Jump Rope Kettlebell SwingFessiers Mountain Climber Rowing Machine Sled Pull Sled Push Stair Climber Treadmill Run