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Sylvia Workout Program
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Add Workout
Day
0
Day
1
Monday
2
Tuesdday
3
Wensday
4
Thursday
5
Friday
6
Saturday
7
Sunday
There are no rows in this table

Fitness Challenge
0
Fitness Challenge
1
🥾 Hiking
2
⛹️ Cross Fit
3
🏋️ Weight Training
4
🏃 Running
5
😴Rest
There are no rows in this table
Target Muscle
0
Name
1
🦵Quads
2
🦵Hamstrings
3
🏋️Chest
4
🔙Back
5
🤸‍♀️Shoulders
6
🆎Abs
7
💪Triceps
8
🍑Glutes
9
🛌Rest
10
🏃‍♂️Hiking/Long Run
11
💪Biceps
There are no rows in this table
Exercises
6
Workout
Target Muscle
1
Warm up
🦵Quads
🦵Hamstrings
2
Barbell back squats
🦵Quads
3
Sumo squats
🦵Quads
4
Goblet squats
🦵Quads
5
Barbell Front squats
🦵Quads
6
Walking/stationary lunge
🦵Quads
7
Stiff leg deadlift
🦵Hamstrings
8
Lying Leg curls
🦵Hamstrings
9
RDLS
🦵Hamstrings
10
Standing leg curl
🦵Hamstrings
11
Warm Up
🍑Glutes
12
Bench Glute bridge
🍑Glutes
13
Cable kick backs
🍑Glutes
14
Lying glute bridge
🍑Glutes
15
Flat Barbell/Dumbbell Chest Press
🏋️Chest
16
Decline Barbell/Dumbbell Chest Press
🏋️Chest
17
Machine Chest Press
🏋️Chest
18
Dumbbell Chest Press
🏋️Chest
19
Dumbbell/Cable Flyes
🏋️Chest
20
Barbell,E-Z, & Dumbbell Curl
💪Biceps
21
Concentration Curl( cable,dumbell & E-Z)
💪Biceps
22
Hammer Curl
💪Biceps
23
Alternating Dumbbell Curl
💪Biceps
24
Barbell/Cable bent over row
🔙Back
25
Side one hand row
🔙Back
26
Regular one hand row
🔙Back
27
Seated row(close ,wide & underhand)
🔙Back
28
T-Bar row
🔙Back
29
Face Pull
🔙Back
30
Lat pulldown
🔙Back
31
Deadlift
🔙Back
32
Bent over/incline lateral raise
🤸‍♀️Shoulders
33
Seated/standing press
🤸‍♀️Shoulders
34
One hand landmine press
🤸‍♀️Shoulders
35
Barbell/Plate front raise
🤸‍♀️Shoulders
36
Barbell/dumbbell shrugs
🤸‍♀️Shoulders
37
Close grip barbell press
💪Triceps
38
E-Z bar lying extensions
💪Triceps
39
Dumbell/cable/barbell kickbacks
💪Triceps
40
Overhead dumbbell extensions
💪Triceps
41
Rope/Bar Pulldown
💪Triceps
42
Dips
💪Triceps
43
Warm Up
🤸‍♀️Shoulders
💪Triceps
44
Warm Up
🏋️Chest
🔙Back
45
Warm Up
🍑Glutes
46
Sit Ups
🆎Abs
47
Plank
🆎Abs
48
Crunches
🆎Abs
49
Russian twist
🆎Abs
50
Leg raises
🆎Abs
51
There are no rows in this table
🍑Glutes
5
Warm Up
Bench Glute bridge
Cable kick backs
Lying glute bridge
Warm Up
🏋️Chest
5
Flat Barbell/Dumbbell Chest Press
Decline Barbell/Dumbbell Chest Press
Machine Chest Press
Dumbbell Chest Press
Dumbbell/Cable Flyes
🏋️Chest
+1
1
Warm Up
💪Biceps
4
Barbell,E-Z, & Dumbbell Curl
Concentration Curl( cable,dumbell & E-Z)
Hammer Curl
Alternating Dumbbell Curl
💪Triceps
6
Close grip barbell press
E-Z bar lying extensions
Dumbell/cable/barbell kickbacks
Overhead dumbbell extensions
Rope/Bar Pulldown
Dips
🔙Back
8
Barbell/Cable bent over row
Side one hand row
Regular one hand row
Seated row(close ,wide & underhand)
T-Bar row
Face Pull
Lat pulldown
Deadlift
🤸‍♀️Shoulders
5
Bent over/incline lateral raise
Seated/standing press
One hand landmine press
Barbell/Plate front raise
Barbell/dumbbell shrugs
🤸‍♀️Shoulders
+1
1
Warm Up
🦵Hamstrings
4
Stiff leg deadlift
Lying Leg curls
RDLS
Standing leg curl
🦵Quads
5
Barbell back squats
Sumo squats
Goblet squats
Barbell Front squats
Walking/stationary lunge
🦵Quads
+1
1
Warm up
🆎Abs
5
Sit Ups
Plank
Crunches
Russian twist
Leg raises
1



Work Out Routines
0
Week
Day
Fitness Challenge
Exercise
Done
Sentiment
Muscle Target
1
1
Monday
🏋️ Weight Training
🏃 Running
5k Run
Legs
2
1
Tuesdday
🏋️ Weight Training
🏃 Running
5k Run
Back
Arms
3
1
Wensday
🏋️ Weight Training
🏃 Running
5k Run
Chest
Abs
Shoulders
4
1
Thursday
🏋️ Weight Training
🏃 Running
5k Run
Legs
5
1
Friday
🏋️ Weight Training
🏃 Running
5k Run
Back
Abs
6
1
Saturday
🥾 Hiking
5k Run
Full Body
7
1
Sunday
😴Rest
Rest
Rest
8
2
Monday
⛹️ Cross Fit
🏃 Running
5k Run
Full Body
9
2
Tuesdday
⛹️ Cross Fit
🏃 Running
5k Run
Full Body
10
2
Wensday
⛹️ Cross Fit
🏃 Running
5k Run
Full Body
11
2
Thursday
⛹️ Cross Fit
🏃 Running
5k Run
Full Body
12
2
Friday
⛹️ Cross Fit
🏃 Running
5k Run
Full Body
13
2
Saturday
🥾 Hiking
5k Run
Full Body
14
2
Sunday
😴Rest
Rest
Rest
15
There are no rows in this table
Type
0
Type
1
Amrap
2
Emo
3
WOD
There are no rows in this table

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