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// Codex
Exercise Library
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Quads
Glutes
Hamstrings
Legs
Calves
Chest
Upper Chest
Triceps
Posterior Chain
Quads / Glutes
Barbell Back Squat
4×6-8 · Barbell, Rack
Hamstrings / Glutes
Romanian Deadlift
4×8-10 · Barbell
Quads / Glutes
Leg Press
3×10-12 · Leg Press Machine
Legs
Walking Lunge
3×20 steps · Dumbbells
Hamstrings
Lying Leg Curl
3×12-15 · Leg Curl Machine
Calves
Standing Calf Raise
4×15-20 · Machine or Dumbbell
Chest
Barbell Bench Press
4×6-8 · Barbell, Bench
Upper Chest
Incline Dumbbell Press
3×8-10 · Dumbbells, Incline Bench
Chest
Cable Chest Fly
3×12-15 · Cable Machine
Chest / Triceps
Chest Dips
3×8-12 · Parallel Bars
Triceps
Tricep Rope Pushdown
3×12-15 · Cable Machine
Triceps
Overhead Tricep Extension
3×10-12 · Dumbbell or Cable
Posterior Chain
Conventional Deadlift
4×5 · Barbell
Lats / Back
Pull-Up
4×6-10 · Pull-Up Bar
Back
Barbell Bent-Over Row
4×8-10 · Barbell
Lats
Lat Pulldown
3×10-12 · Cable Machine
Biceps
Barbell Curl
3×8-10 · Barbell
Biceps / Brachialis
Hammer Curl
3×10-12 · Dumbbells
Shoulders
Standing Overhead Press
4×5-8 · Barbell
Side Delts
Dumbbell Lateral Raise
4×12-15 · Dumbbells
Rear Delts / Traps
Cable Face Pull
3×15 · Cable, Rope
Rear Delts
Rear Delt Fly
3×12-15 · Dumbbells
Traps
Barbell Shrugs
3×12-15 · Barbell
Shoulders
Arnold Press
3×10 · Dumbbells
Triceps / Chest
Close-Grip Bench Press
3×8-10 · Barbell
Forearms
Wrist Curl
3×15-20 · Dumbbells / Barbell
Forearms / Biceps
Reverse Barbell Curl
3×12 · Barbell
Core
Front Plank
3×45-60s · Bodyweight
Core / Abs
Hanging Leg Raise
3×10-15 · Pull-Up Bar
Full Body Recovery
Foam Rolling
1×10 min · Foam Roller
Flexibility
Mobility Yoga Flow
1×20 min · Yoga Mat
Cardio / Recovery
Zone-2 Walk
1×30 min · None