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Mat & Ethan 2024
by Pikamattiiyyy
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Workouts
Shoulder Rehab
Thoracic Mobility
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Thoracic Mobility
1 sets
Start
in App
Scapula/Shoulder Mobility
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Scapula/Shoulder Mobility
1 sets
Start
in App
Lock 3 Shoulder Raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
Lock 3 Shoulder Raises
1 sets
Start
in App
Side Lying External Rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
Side Lying External Rotation
1 sets
Start
in App
Full Can Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
Full Can Raise
1 sets
Start
in App
Banded External Rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
Banded External Rotation
1 sets
Start
in App
Hip Rehab
Hip 90-90
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Hip 90-90
1 sets
Start
in App
World's Greatest Stretch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
World's Greatest Stretch
1 sets
Start
in App
Cat-Cow
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Cat-Cow
1 sets
Start
in App
Hip Strength
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
0 sec
Hip Strength
1 sets
Start
in App
All Planks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
All Planks
1 sets
Start
in App
Sissy Squat Holds
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
0 sec
Sissy Squat Holds
2 sets
Start
in App
Pull 1
Smith Machine Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Smith Machine Calf Raise
2 sets
Start
in App
45 Degree Incline DB Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
45 Degree Incline DB Row
2 sets
Start
in App
V-Grip T-Bar Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
V-Grip T-Bar Row
2 sets
Start
in App
Assisted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
0 sec
Assisted Pull Up
2 sets
Start
in App
Single Arm Pull Down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Single Arm Pull Down
2 sets
Start
in App
Cable Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
Cable Curl
2 sets
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
Barbell Curl
2 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
hammer curl
2 sets
Start
in App
Reverse DB Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
0 sec
Reverse DB Fly
2 sets
Start
in App
Push 1
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
1
180 sec
2
–
–
8
0 sec
bench press
2 sets
Start
in App
Machine Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Machine Press
2 sets
Start
in App
Decline Push Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
30
60 sec
2
30
0 sec
Decline Push Up
2 sets
Start
in App
Push Down (Triple Mechanical Drop Set)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Push Down (Triple Mechanical Drop Set)
2 sets
Start
in App
Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
0 sec
Dip
2 sets
Start
in App
Cable Upright Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
Cable Upright Row
2 sets
Start
in App
Legs 1
Seated Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Seated Leg Curl
2 sets
Start
in App
Hack Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Hack Squat
2 sets
Start
in App
reverse lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
reverse lunge
2 sets
Start
in App
GHR Sit Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
0 sec
GHR Sit Up
2 sets
Start
in App
Copenhagen Plank
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
0 sec
Copenhagen Plank
2 sets
Start
in App
Hip Flexor Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
Hip Flexor Raise
2 sets
Start
in App
Pull 2
Machine Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Machine Calf Raise
2 sets
Start
in App
Weighted Pull-Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Weighted Pull-Up
2 sets
Start
in App
45 Degree Incline DB Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
45 Degree Incline DB Row
2 sets
Start
in App
Single Arm High Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Single Arm High Row
2 sets
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Barbell Curl
2 sets
Start
in App
Dumbbell Curl (Mechanical Drop Set)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
Dumbbell Curl (Mechanical Drop Set)
2 sets
Start
in App
wrist curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
0 sec
wrist curl
2 sets
Start
in App
reverse curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
reverse curl
2 sets
Start
in App
Reverse Machine Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
0 sec
Reverse Machine Fly
2 sets
Start
in App
Push 2
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
0 sec
bench press
2 sets
Start
in App
Incline Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Incline Dumbbell Press
2 sets
Start
in App
Deficit Push-Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
30
60 sec
2
30
0 sec
Deficit Push-Ups
2 sets
Start
in App
JM Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
JM Press
2 sets
Start
in App
Push Down (Triple Mechanical Drop Set)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
Push Down (Triple Mechanical Drop Set)
2 sets
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
0 sec
cable lateral raise
2 sets
Start
in App
Legs 2
Lying Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec
Lying Leg Curl
2 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
romanian deadlift
2 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
squat
2 sets
Start
in App
Machine Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec
Machine Hip Thrust
2 sets
Start
in App
GHR Sit Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec
GHR Sit Up
2 sets
Start
in App
Copenhagen Plank
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
0 sec
Copenhagen Plank
2 sets
Start
in App
Hip Flexor Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
0 sec
Hip Flexor Raise
2 sets
Start
in App