List of exercises

[jon]

Abs ........................................Abdominal Crunch,Floor
Abs ........................................Abdominal Crunch,Machine
Abs(upper,obliques) ...................Sit-Up
Abs(upper) ...............................Bent-Knee Sit-Up
Abs(upper) ...............................Sit-Up,Heel-High
Abs .........................................Leg Raises,Hanging
Abs(lower) ................................Vertical Leg Lift,Knees Straight (Dip Bars)
Abs(lower) ................................Vertical Leg Lift,Knees Bent (Dip Bars)
Abs(lower) ................................Leg Pull-In,Seated Flat Bench
Abs(lower) ................................Reverse Sit-Up
Abs ..........................................Abdomina l Leg Raise
Abs(obliques) .............................Abdominal Twist,Seated,Machine
Abs(obliques) .............................Reverse Trunk Twist
Abs(obliques) .............................Side Bends,Barbell
Abs(obliques) .............................Side Bends,Dumbell
Back(middle) ..............................Dumbbell Row,One-Arm, Bent-Over
Back(upper) ...............................Dumbbell Row,Two-Arm,Bent-Over
Back(middle) ..............................Barbell Row,Bent-over
Back(middle) ..............................Mid Row,Chest Supported,Machine
Back .........................................Seated Row,Floor,Machine
Back(upper,lower) .......................Seated,Low Lat Pull-In,Two-Arm
Back(upper);Chest(lower) .............Chin-Up,Neutral Grip,Palms Inward
Back(lower) ................................Front Chin Up,Close-Grip,Palms Back
Back(lower) ................................Front Chin Up,Reverse Close-Grip
Back(lower) ................................V-Bar Chin Up,Neutral Grip,Palms In
Back .........................................Pull-ups,Palms Front
Back(upper);Chest(lower) .............Pull-Up,Pronated Grip(palms back)
Back(upper) ...............................Lat Pulldown,Wide Grip
Back(lower);Chest(lower) .............Lat Pulldown,Narrow-Grip
Back .........................................Lat Pulldown,Straight-Arm,Close-Grip
Back(lower) ...............................Hyperextensions,Flo or
Back(lower) ...............................Hyperextension,Benc h
Back,Glutes,Hamstrings ................Back Extension,"Roman Chair"
Back,Glutes,Hamstrings ................Back Extension,"Roman Chair",Twisting
Back .........................................Back Extension Machine
Back(lower);Chest(lower) ..............Pullover
Back,Triceps ...............................Pullover,Machine
Biceps .......................................Seated Biceps Curl, Dumbell
Biceps .......................................Standing Biceps Curl, Dumbell
Biceps .......................................Standing Medium-Grip Barbell Curl
Biceps .......................................Standing One-Arm Dumbbell Curl
Biceps .......................................Biceps Curl, Iso-Bar
Biceps .......................................Biceps Curl, Roto-Bar
Biceps .......................................Preacher Bench Medium-Grip Barbell Curl
Biceps .......................................Dumbbell Curl
Biceps .......................................Incline Dumbbell Curl
Biceps .......................................Bicep Machine, Seated
Biceps .......................................Standing Bar Curl, Machine
Biceps .......................................Standing One-Arm Curl,Low Pulley
basskiller.....................................is Da man
Calves-Soleus .............................Seated Calf Raise
Calves .......................................Toe Press
Calves .......................................Standing Calf Raises
Calves .......................................Standing Calf Raise,Machine
Calves .......................................Heel Raise
Calves .......................................Standing Calf Raise,Barbell
Calves .......................................Calf Raises,Single-Leg
Calves .......................................Seated Calf Raise,Leg Press Machine
Calves .......................................Seated Calf Raise,Leg Press Machine
Calves,Shin .................................Seated Calf Raise,Machine
Calves ........................................Seated Calf Raise,Barbell
Calves ........................................Standing Calf Raise,Two Legs,Dumbbell
Calves ........................................Standing Calf Raise,Two Legs,Machine
Calves ........................................Standing Calf Raise,One-Leg,Dumbell
Calves ........................................Standing Calf Raise,One Leg,Machine
Chest,Shoulder(front);Triceps .........Bench Press,Barbell
Chest .........................................Flat Bench Press
Chest .........................................Flat Bench Press,Machine
Chest .........................................Flat Dumbbell Press
Chest(outer) ................................Bench Press,Medium Grip,Barbell
Chest(outer) ................................Bench Press,Wide-Grip,Barbell
Chest(outer,upper) ........................Incline Bench Press,Wide-Grip,Barbell
Chest(upper) ................................Incline Bench Press,Medium-Grip,Barbell
Chest(upper) ................................Incline Press,Dumbbell
Chest(upper) ................................Incline Press,Barbell
Chest(lower) .................................Decline Press,Dumbbells
Chest(lower) .................................Decline Bench Press,Medium-Grip,Barbell
Chest(outer,lower) .........................Decline Bench Press,Wide-Grip,Barbell
Chest(outer) .................................Bent-Arm Lateral,Dumbbells
Chest(upper) .................................Incline Dumbbell Fly
Chest(lower) .................................Decline Dumbbell Fly
Chest(upper) .................................Incline Lateral,Dumbbells
Chest;Shoulder(front) .....................Flat Dumbbell Fly
Chest;Shoulder(front);Triceps ..........Chest Press Machine
Chest(upper,inner) .........................Cable Crossover,High Pulley
Chest;Shoulder(front) .....................Machine Fly
Chest(inner,upper) ..........................Pec Dec Butterfly (Pectoral Fly)
Chest ...........................................Straigh t-Arm Barbell Pullover,Medium-Grip
Chest ...........................................Straigh t Arm Dumbbell Pullover
Chest ...........................................Bent-Arm Dumbbell Pullover
Chest(upper);Triceps .......................Bent Arm Barbell Pullover
Chest(upper);Triceps .......................Bent Arm Barbell Pullover and Press
Chest(lower);Triceps ........................Dips
Chest(upper);Shoulder(front);Triceps ..Bar Dip,Palms In,Neutral Grip
Chest;Shoulder(front) .......................Push Ups,Feet on Bench
Chest;Triceps ..................................Push Ups,Floor
Chest(upper);Shoulder(front);Triceps ...Push-Up,Elbows Close to Sides
Chest(upper,lower) ...........................Push-Up,Elbows Out
Forearms(inner) ................................Wrist Curl,Barbell,Palms Up
Forearms(outer) ...............................Wrist Curl,Barbell,Palms Down
Forearms(inner) ................................Wrist Curl (Wrist Flexion),Neutral Grip
Forearms(outer) ...............................Wrist Curl,Dumbbells,Palm Down
Forearms(inner,outer) ........................Wrist Roller
Glutes,Hamstrings ..............................Back Extension,"Roman Chair"
Glutes,Hamstrings ..............................Back Extension,"Roman Chair",Twisting
Hamstrings .......................................Hyperextens ions
Glutes,Hamstrings ..............................Bent-Leg Kickbacks,Machine
Glutes,Hamstrings ..............................Bent-Leg Kickbacks,Floor
Glutes,Hamstrings ..............................Pelvic Lifts
Glutes,Hamstrings ..............................Deadlift,Straight Leg
Glutes .............................................Pelvi c Lifts,Single Leg
Hamstrings .......................................Leg Curls,Lying Down,Machine
Hamstrings .......................................Leg Curls,Standing,Machine
Quads,Glutes,Hamstrings .....................Front Squats,Barbell,Arms Crossed
Quads,Glutes,Hamstrings .....................Hack Squat
Quads,Glutes,Hamstrings .....................Machine Squat
Quads,Glutes,Hamstrings .....................Squat
Glutes,Hamstrings,Hips ........................Lunge
Quads,Knee Extensors .........................Leg Extension
Quads,Glutes,Hamstrings ......................Leg Press
Thighs,Adductors ...............................Hip Flexor,Machine,Standing
Thighs,Abductors ...............................Hip Flexor,Machine,Standing
Thighs,Abductors ...............................Hip Abduction,Machine,Seated
Thighs,Adductors ...............................Hip Adduction,Machine,Seated
Thighs,Abductors;Glutes ......................Side Leg Raises,Kneeling
Thighs,Abductors;Glutes ......................Side Leg Raises,Lying
Trapezius ..........................................Shoulder Shrug,Barbell
Trapezius ..........................................Shoulder Shrug,Dumbbells
Trapezius ..........................................Shoulder Shrug,Machine
Triceps .............................................Trice ps Push Down
Triceps .............................................Trice ps Rope Pull-down
Triceps .............................................Trice ps Reverse Grip Push Down
Triceps .............................................Trice ps Extension,Standing,Rope
Triceps .............................................Trice ps Extension,Machine,Seated
Triceps .............................................Trice ps Extension,Machine,Standing,Bar
Triceps .............................................Dips, Bench or Chair
Triceps .............................................Trice ps Extension,Overhead,(skull crushers)Barbell
Triceps .............................................Kickb acks,Bent,1-Arm,Dumbbell
Triceps .............................................Kickb acks,Bent,2-Arm,Dumbbell
Triceps .............................................Trice ps Extension,Lying Down
Triceps .............................................Trice ps Extension,Overhead,Dumbbell
Shoulder(front) ...................................Lateral Raise,Dumbbell,Side
Shoulder(front) ...................................Lateral Arm Raise,Machine
Shoulder(front) ...................................Front Raises, Straight Arm
Shoulder(front) ...................................Front Barbell Raise,Standing,Medium-Grip
Shoulder(rear) ....................................Rear Deltoid Raise,Dumbbell,Bent-Over
Shoulder(rear) ....................................Rear Deltoid Raise,Lying
Shoulders ..........................................Overhead Press,Machine,Seated
Shoulders ..........................................Overhead Press,Barbell
Shoulders ..........................................Overhead Press,Dumbbell
Shoulder(front,outer) ...........................Barbell Military Press
Shoulder(front) ...................................Shoulder Press,Dumbbell,Seated
Shoulder(front,rear) .............................Shoulder Press,Seated
Shoulder(front,outer) ...........................Barbell Press,Behind Neck,Standing
Shoulder(front,outer) ...........................Dumbell Press,One-Arm,Palm-In
Shoulder(front,outer) ...........................Dumbbell Press,Seated,Palms-In
Shoulder(front);Trapezius .....................Upright Row
Shoulder(front);Trapezius .....................Upright Row,Barbell
Shoulder(front);Trapezius .....................Upright Row,Dumbells
Shoulder(front);Chest(upper);Triceps .....Push-Up,Elbows Close to Sides
Shoulder(front);Chest;Triceps ...............Push-Up,Elbows Out
Shoulder(rear) ....................................Back Butterfly
Shoulder(rear) ....................................Bent-Over Low-Pulley Side Lateral

 

[Kyle Aaron]

Here's my amended version:

Back, arms: barbell rows (x1), chins (20 rep), power cleans (x1)
Chest, shoulders, arms: bench press (x1), overhead press (x0.75)
Legs, core: deadlift (x1.75), squats (x1.5)

See? Leads to a workout you can fit on an index card instead of a telephone book. When you can lift multiples of your bodyweight as listed, then we can worry about dumbell front raises and bent-over low pulley side laterals (is there a front or rear lateral?), and the 12 different exercises for the biceps.

By the way, who's "basskiller" when he's not "da man"?

 

[Fadi]

I thought your comment was quite funny but true actually Kyle:

See? Leads to a workout you can fit on an index card instead of a telephone book.

By the way, what do you mean by this ?

(x1),

Thanks.


Fadi.

 

[Kyle Aaron]

Sorry, I was unclear.

I said, "when you can lift multiples of your weight as listed -" so I meant, if you can bench 100% your bodyweight, overhead press 75% your bodyweight, squat 150% your bodyweight, etc - then all the isolation exercises may become useful for you, depending on your goals. But you should focus on the basic compound lifts until then - and most of us here are in that beginner stage, far away from that level of lifting.

A person new to the gym trying out bent-over low pulley side laterals when they can't even press an empty Olympic bar over their head is like a would-be runner worrying about getting $300 running shoes when they cannot even run 3km without stopping to walk.

Well, that's my theory, anyway

Often there is actually too much information out there for a beginner. My fitness course friend Noodles has expressed this worry in looking online. Yet he is still the strongest and fittest one in the class