Progressor
Exercises

You can create your own custom exercises or pick from our library of exercises. Each exercise is categorized by type, movement and muscle groups, making it easy to find the perfect workout for your fitness goals.

Leg press
Type: Legs
Movement: Push, knee and hip extension

Targeted Muscle Groups

Adductor Magnus
Gluteus Maximus
Quadriceps
Hamstrings
Sign In to Add
Leg curl
Type: Legs
Movement: Pull, knee flexion

Targeted Muscle Groups

Hamstrings
Gastrocnemius
Sign In to Add
Bench press
Type: Horizontal push
Movement: Horizontal push, shoulder horizontal adduction, elbow extension

Targeted Muscle Groups

Pectoralis major
Deltoideus anterior
Triceps brachii
Sign In to Add
Shoulder press
Type: Vertical push
Movement: Vertical push, shoulder abduction, elbow extension, scapular elevation-abduction-outward rotation

Targeted Muscle Groups

Deltoideus anterior
Deltoideus lateralis
Serratus anterior
Trapezius pars descendens
Triceps brachii
Sign In to Add
Seated row
Type: Horizontal pull
Movement: Horizontal pull, shoulder horizontal abduction, elbow flexion, scapular adduction and inward rotation

Targeted Muscle Groups

Deltoideus posterior
Biceps brachii, Brachialis & Brachioradialis
Erector spinae
Latissimus dorsi & Teres major
Trapezius pars transversus & Rhomboideii
Sign In to Add
Pull down
Type: Vertical pull
Movement: Vertical pull, shoulder adduction, elbow flexion, scapular adduction, inward rotation and depression

Targeted Muscle Groups

Latissimus dorsi
Biceps brachii, Brachialis & Brachioradialis
Teres major
Trapezius pars transversus/ascendens & Rhomboideii
Sign In to Add
Crunch
Type: Core
Movement: Flexion of spine

Targeted Muscle Groups

Rectus abdominis
Obliquus externus abdominis
Obliquus internus abdominis
Sign In to Add
Interval
Type: Cardio
Movement: Running or biking

Targeted Muscle Groups

Heart
Sign In to Add
Flyes
Type: Horizontal push
Movement: shoulder horizontal adduction

Targeted Muscle Groups

Pectoralis major
Deltoideus anterior
Sign In to Add
Biceps curl
Type: Pull
Movement: elbow flexion

Targeted Muscle Groups

Biceps brachii
Brachialis
Brachioradialis
Sign In to Add
Calf Raise
Type: Legs
Movement: plantarflexion

Targeted Muscle Groups

Gastrocnemius
Soleus
Sign In to Add
Lateral raise
Type: Push
Movement: shoulder abduction, scapular abduction and outward rotation

Targeted Muscle Groups

Deltoideus lateralis
Supraspinatus
Sign In to Add
Reverse fly
Type: Pull
Movement: shoulder horizontal abduction, scapular adduction & inward rotation

Targeted Muscle Groups

Deltoideus posterior
Trapezius pars transversus & Rhomboideii
Rotator Cuff (Infraspinatus)
Latissimus dorsi
Sign In to Add