Browse
Routines
Create a Routine
Log In
Workout Routine
Options
Strength and Symmetry System @Home edition
by dburdin
Add to library
Bases on S&SS V1.1
Workouts
Body weight
push-ups
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
push-ups
3 sets
Start
in App
Walking Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Walking Lunge
3 sets
Start
in App
Body weight squats
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Body weight squats
3 sets
Start
in App
high knees
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
high knees
3 sets
Start
in App
Plank
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
Plank
3 sets
Start
in App
Dragon Flag
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Dragon Flag
3 sets
Start
in App
Sit ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Sit ups
3 sets
Start
in App
Upper
Barbell Incline Bench Press Medium-Grip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
Barbell Incline Bench Press Medium-Grip
3 sets
Start
in App
side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
side lateral raise
3 sets
Start
in App
EZ Bar Skull Crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
EZ Bar Skull Crushers
3 sets
Start
in App
Barbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
Barbell Shrug
3 sets
Start
in App
One Arm Dumbbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
One Arm Dumbbell Row
3 sets
Start
in App
Incline Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
Incline Dumbbell Curl
3 sets
Start
in App
Dumbbell Pullover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Pullover
3 sets
Start
in App
Lower
Barbell Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
Barbell Squat
3 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
romanian deadlift
3 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
bulgarian split squat
3 sets
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
lunge
3 sets
Start
in App
Barbell Seated Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
+
amrap
100 sec
Barbell Seated Calf Raise
3 sets
Start
in App
Push
Barbell Bench Press - Medium Grip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Barbell Bench Press - Medium Grip
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
seated shoulder press
3 sets
Start
in App
Dumbbell tricep kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell tricep kickback
3 sets
Start
in App
Dumbbell Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Chest Fly
3 sets
Start
in App
side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
side lateral raise
3 sets
Start
in App
EZ Bar Skull Crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
EZ Bar Skull Crushers
3 sets
Start
in App
Seated Bent-Over Rear Delt Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Seated Bent-Over Rear Delt Raise
3 sets
Start
in App
Dumbbell Pullover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Pullover
3 sets
Start
in App
Pull
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
barbell row
3 sets
Start
in App
Barbell Shurg
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Barbell Shurg
3 sets
Start
in App
Incline Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Incline Dumbbell Curl
3 sets
Start
in App
Middle Back Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Middle Back Shrug
3 sets
Start
in App
One Arm Dumbbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
One Arm Dumbbell Row
3 sets
Start
in App
Dumbbell Preacher Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Preacher Curl
3 sets
Start
in App
Legs
Barbell Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Barbell Squat
3 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
romanian deadlift
3 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
bulgarian split squat
3 sets
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
lunge
3 sets
Start
in App
Barbell Seated Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Barbell Seated Calf Raise
3 sets
Start
in App