Pustaka Latihan
Pustaka latihan kekuatan
Temukan latihan berikutnya dari 287 gerakan.
Cari berdasarkan nama latihan atau otot, atau saring berdasarkan bagian tubuh.
287 latihan
7 kategori
Temukan latihan, lalu langsung catat
Dengan Shiba, simpan beban dan repetisi dengan cepat lalu lihat estimasi 1RM dan level kekuatanmu.
Semua latihan
Menampilkan 287 latihan
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DeadliftPunggung / BIG3 -
Bench pressDada / BIG3 -
SquatKaki / BIG3 -
Hex bar deadliftSeluruh tubuh -
Power cleanSeluruh tubuh -
Romanian deadliftSeluruh tubuh -
Sumo deadliftSeluruh tubuh -
Clean and jerkSeluruh tubuh -
SnatchSeluruh tubuh -
CleanSeluruh tubuh -
Clean and pressSeluruh tubuh -
Rack pullSeluruh tubuh -
Dumbbell Romanian deadliftSeluruh tubuh / Dumbbell -
Hang cleanSeluruh tubuh -
Stiff-leg deadliftSeluruh tubuh -
Muscle-upSeluruh tubuh / Bodyweight -
Power snatchSeluruh tubuh -
ThrusterSeluruh tubuh -
Push jerkSeluruh tubuh -
Dumbbell deadliftSeluruh tubuh / Dumbbell -
Deficit deadliftSeluruh tubuh -
Single-leg Romanian deadliftSeluruh tubuh -
BurpeeSeluruh tubuh / Bodyweight -
Hang power cleanSeluruh tubuh -
Split jerkSeluruh tubuh -
Dumbbell snatchSeluruh tubuh / Dumbbell -
Clean high pullSeluruh tubuh -
Snatch deadliftSeluruh tubuh -
Clean pullSeluruh tubuh -
Paused deadliftSeluruh tubuh -
Single-leg deadliftSeluruh tubuh -
Muscle snatchSeluruh tubuh -
Jefferson deadliftSeluruh tubuh -
Snatch pullSeluruh tubuh -
Wall ballSeluruh tubuh -
Zercher deadliftSeluruh tubuh -
Single-leg dumbbell deadliftSeluruh tubuh / Dumbbell -
Dumbbell clean and pressSeluruh tubuh / Dumbbell -
Ring muscle-upSeluruh tubuh / Bodyweight -
Dumbbell thrusterSeluruh tubuh / Dumbbell -
Hang snatchSeluruh tubuh -
Dumbbell high pullSeluruh tubuh / Dumbbell -
Dumbbell hang cleanSeluruh tubuh / Dumbbell -
Behind-the-back deadliftSeluruh tubuh -
Clap pull-upSeluruh tubuh / Bodyweight -
Squat thrustSeluruh tubuh -
Dumbbell bench pressDada / Dumbbell -
Push-upDada / Bodyweight -
Incline bench pressDada -
Incline dumbbell bench pressDada / Dumbbell -
Close-grip bench pressDada -
Machine chest flyDada / Machine -
Dumbbell flyDada / Dumbbell -
Decline dumbbell flyDada / Dumbbell -
Decline bench pressDada -
Smith machine bench pressDada / Machine -
Cable flyDada / Cable -
Chest pressDada -
Floor pressDada -
Incline dumbbell flyDada / Dumbbell -
Dumbbell floor pressDada / Dumbbell -
Decline dumbbell bench pressDada / Dumbbell -
Paused bench pressDada -
One-arm push-upDada / Bodyweight -
Reverse-grip bench pressDada -
Diamond push-upDada / Bodyweight -
Close-grip dumbbell bench pressDada / Dumbbell -
Bench pin pressDada -
Wide-grip bench pressDada -
Decline push-upDada / Bodyweight -
Close-grip incline bench pressDada -
Incline push-upDada / Bodyweight -
Close-grip push-upDada / Bodyweight -
Archer push-upDada / Bodyweight -
Spoto pressDada -
Pull-upPunggung / Bodyweight -
Bent-over rowPunggung -
Lat pulldownPunggung -
Chin-upPunggung / Bodyweight -
Dumbbell rowPunggung / Dumbbell -
Seated cable rowPunggung / Cable -
Barbell shrugPunggung / Barbell -
T-bar rowPunggung -
Dumbbell shrugPunggung / Dumbbell -
Pendlay rowPunggung -
Machine rowPunggung / Machine -
Dumbbell pulloverPunggung / Dumbbell -
Dumbbell reverse flyPunggung / Dumbbell -
Chest-supported dumbbell rowPunggung / Dumbbell -
Close-grip lat pulldownPunggung -
Machine reverse flyPunggung / Machine -
Reverse-grip lat pulldownPunggung -
Neutral-grip pull-upPunggung / Bodyweight -
Straight-arm pulldownPunggung -
Cable reverse flyPunggung / Cable -
Yates rowPunggung -
Bent-over dumbbell rowPunggung / Dumbbell -
Back extensionPunggung -
Bench pullPunggung -
Machine back extensionPunggung / Machine -
Barbell pulloverPunggung / Barbell -
One-arm pull-upPunggung / Bodyweight -
Dumbbell bench pullPunggung / Dumbbell -
Inverted rowPunggung -
Renegade rowPunggung -
One-arm lat pulldownPunggung -
One-arm seated cable rowPunggung / Cable -
Cable upright rowPunggung / Cable -
Machine shrugPunggung / Machine -
Hex bar shrugPunggung -
Smith machine shrugPunggung / Machine -
Dumbbell incline Y raisePunggung / Dumbbell -
Cable shrugPunggung / Cable -
Bent-arm barbell pulloverPunggung / Barbell -
Barbell power shrugPunggung / Barbell -
Meadows rowPunggung -
Behind-the-back barbell shrugPunggung / Barbell -
Reverse hyperextensionPunggung -
Shoulder pressBahu -
Dumbbell shoulder pressBahu / Dumbbell -
Dumbbell lateral raiseBahu / Dumbbell -
Military pressBahu -
Seated shoulder pressBahu -
Seated dumbbell shoulder pressBahu / Dumbbell -
Machine shoulder pressBahu / Machine -
Push pressBahu -
Upright rowBahu -
Dumbbell front raiseBahu / Dumbbell -
Cable lateral raiseBahu / Cable -
Arnold pressBahu -
Face pullBahu -
Neck curlBahu -
Dumbbell upright rowBahu / Dumbbell -
Machine lateral raiseBahu / Machine -
Behind-the-neck pressBahu -
Handstand push-upBahu / Bodyweight -
Barbell front raiseBahu / Barbell -
Log pressBahu -
Landmine pressBahu -
Neck extensionBahu -
Z pressBahu -
Viking pressBahu -
Shoulder pin pressBahu -
Dumbbell z pressBahu / Dumbbell -
One-arm landmine pressBahu -
Dumbbell external rotationBahu / Dumbbell -
Pike push-upBahu / Bodyweight -
Dumbbell push pressBahu / Dumbbell -
Dumbbell face pullBahu / Dumbbell -
Cable external rotationBahu / Cable -
Dumbbell curlLengan / Dumbbell -
Barbell curlLengan / Barbell -
Hammer curlLengan -
EZ bar curlLengan -
Preacher curlLengan -
Cable biceps curlLengan / Cable -
Dumbbell concentration curlLengan / Dumbbell -
Incline dumbbell curlLengan / Dumbbell -
Machine biceps curlLengan / Machine -
Strict curlLengan -
One-arm cable biceps curlLengan / Cable -
One-arm dumbbell preacher curlLengan / Dumbbell -
Incline hammer curlLengan -
Spider curlLengan -
Zottman curlLengan -
Seated dumbbell curlLengan / Dumbbell -
Cheat curlLengan -
Cable hammer curlLengan / Cable -
Overhead cable curlLengan / Cable -
Incline cable curlLengan / Cable -
Lying cable curlLengan / Cable -
DipLengan / Bodyweight -
Tricep pushdownLengan -
Skull crusherLengan -
Triceps rope pushdownLengan -
One-arm tricep pushdownLengan -
Dumbbell triceps extensionLengan / Dumbbell -
Tricep extensionLengan / Barbell -
Lying dumbbell triceps extensionLengan / Dumbbell -
Seated dips machineLengan / Machine -
Dumbbell kickbackLengan / Dumbbell -
Cable overhead extensionLengan / Cable -
Machine triceps extensionLengan / Machine -
Seated dumbbell french pressLengan / Dumbbell -
Reverse-grip pushdownLengan -
Jm pressLengan -
Tate pressLengan -
Ring dipsLengan / Bodyweight -
Bench dipLengan / Bodyweight -
Wrist curlLengan -
Reverse barbell curlLengan / Barbell -
Reverse wrist curlLengan -
Dumbbell wrist curlLengan / Dumbbell -
Dumbbell reverse wrist curlLengan / Dumbbell -
Dumbbell reverse curlLengan / Dumbbell -
Sled leg pressKaki -
Front squatKaki -
Hip thrustKaki -
Leg extensionKaki -
Horizontal leg pressKaki -
Hack squatKaki -
Seated leg curlKaki -
Dumbbell Bulgarian split squatKaki / Dumbbell -
Goblet squatKaki -
Lying leg curlKaki -
Machine calf raiseKaki / Machine -
Dumbbell lungeKaki / Dumbbell -
Box squatKaki -
Bodyweight squatKaki -
Vertical leg pressKaki -
Bulgarian split squatKaki -
Seated calf raiseKaki -
Smith machine squatKaki / Machine -
Hip abductionKaki -
Good morningKaki -
Zercher squatKaki -
Barbell lungeKaki / Barbell -
Hip adductionKaki -
Overhead squatKaki -
Barbell calf raiseKaki / Barbell -
Dumbbell squatKaki / Dumbbell -
Split squatKaki -
Dumbbell calf raiseKaki / Dumbbell -
Cable pull-throughKaki / Cable -
Standing leg curlKaki -
Landmine squatKaki -
Barbell reverse lungeKaki / Barbell -
Barbell glute bridgeKaki / Barbell -
Single-leg pressKaki -
Sled press calf raiseKaki -
Single-leg squatKaki -
Belt squatKaki -
Safety bar squatKaki -
Pistol squatKaki -
Paused squatKaki -
Barbell hack squatKaki / Barbell -
Sumo squatKaki -
Cable kickbackKaki / Cable -
Bodyweight calf raiseKaki -
LungeKaki -
Glute bridgeKaki -
Pin squatKaki -
Walking lungeKaki -
Dumbbell front squatKaki / Dumbbell -
Dumbbell split squatKaki / Dumbbell -
Reverse lungeKaki -
Squat jumpKaki -
Nordic hamstring curlKaki -
Sissy squatKaki -
Half squatKaki -
Glute ham raiseKaki -
Cable leg extensionKaki / Cable -
Single-leg seated calf raiseKaki -
Side lungeKaki -
Glute kickbackKaki -
Donkey calf raiseKaki -
Dumbbell walking calf raiseKaki / Dumbbell -
Side leg raiseKaki / Bodyweight -
Jefferson squatKaki -
Floor hip abductionKaki -
Hip extensionKaki -
Floor hip extensionKaki -
Sit-upCore / Bodyweight -
Cable crunchCore / Cable -
Machine seated crunchCore / Machine -
CrunchCore / Bodyweight -
Dumbbell side bendCore / Dumbbell -
Cable woodchopperCore / Cable -
Hanging leg raiseCore / Bodyweight -
Russian twistCore / Bodyweight -
Lying leg raiseCore / Bodyweight -
Decline sit-upCore / Bodyweight -
Hanging knee raiseCore / Bodyweight -
Ab wheel rolloutCore -
Toes-to-barCore / Bodyweight -
Decline crunchCore / Bodyweight -
Jumping jackCore / Bodyweight -
Bicycle crunchCore / Bodyweight -
Reverse crunchCore / Bodyweight -
Flutter kicksCore / Bodyweight -
Mountain climberCore / Bodyweight -
High pulley crunchCore / Bodyweight -
Standing cable crunchCore / Cable -
SupermanCore / Bodyweight -
Side crunchCore / Bodyweight -
Roman chair side bendCore -
Scissor kickCore / Bodyweight
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