All right peeps, so here is a handy dandy exercise bank. A nice little resource you can take a look at when you want to switch out exercises in your program to keep from getting bored.
Keep in mind some essential compound movements that should not be left out when writing your program. These are:
- Squat
- Deadlift
- Shoulder press
- Bench press
- Back row
If you are going to switch out exercises in your program, make sure to switch a compound exercise for a compound and an isolation for an isolation exercise.
BB– Barbell
DB– Dumbbell
Quads
Squats (compound)
Variations: body weight, BB, DB, narrow (quads), wide (glutes)
Hack squat / machine or BB
Split squat with back leg on bench
Linear jammer squat (barbell in a corner or landmine)
Leg Press (compound)- narrow, neutral or wide
Single leg alternating lunges forward step or reverse step
Leg extensions– single leg and double leg. This exercise can be especially hard on the knees.
Calves
Standing calf raises (toe in, to straight, toe out)- machine, DB, BB, smith machine
Leg press or hack-squat machine calf raises
Seated calf raises – DB, BB, machine
Glutes & Hams
Straight leg deadlifts (compound)- DB, BB, kettlebell, single leg
Clean deadlift (compound)- BB
Snatch deadlift (compound)- BB
Sumo deadlift (compound)
Deficit deadlifts and single leg deficit deadlifts
Leg Curls – cable, DB, machine: seated or lying down, swiss ball
Sliding hamstring curls (can use sliders, swiss ball or suspension straps)
Single leg alternating lunges forward step or reverse step
Smith machine lunges, reverse lunge, with high knee
Curtsy lunge
Split squat- DB, BB, smith machine
Sumo squat- BW, DB, kettle bell
Lying hip raise (feet on floor, feet on swiss ball, single leg)
Reverse hip raise– with or without swiss ball
Hip abductor machine
Lying hip raise with foot on swiss ball
Glute bridge – BB
Hip thruster- BB, DB, BW
Reverse hyperextensions Or this version
Glute-ham raise- floor
Banded psoas March (hip flexors + glutes)
Back
Deadlift (compound overall)
Lat Pulldowns (compound)- overhand grip, wide, neutral, narrow grip)
Bent Over Barbell Rows (compound) -prone or reverse grip
Seated Cable Rows (compound) -wide, narrow, neutral grip
One-arm Dumbbell Rows (compound)
Cable face pull (rear delt / upper back)
Inverted row, aka horizontal pull ups (feet on floor or up on bench)
Cable pullover– incline or decline
Pull-Ups (compound)- weighted, wide and neutral overhand grip
Biceps
Chin-ups (compound, underhand grip)
Reverse lat pulldowns (compound, underhand grip)
Bicep curls DB, BB, EZ bar (close grip), cable
Preacher curls (bar, DB, cable, alternating, single arm, machine)
Chest
Flat Bench Press (compound)- BB or DB
Incline Bench Press (compound) BB or DB
Decline Bench Press (compound) BB or DB
Dips– chest version (compound)
Flyes – cable, DB, flat, incline, decline
In order of increasing difficulty: modified, incline, push-up, stacked feet, decline, feet/shins on swiss ball, single leg decline, hands on bosu ball, hands on swiss ball)
Also try: wide hands and close hands or with suspension bands
Traveling push ups, explosive push ups
Shoulders
Front and middle deltoids
Overhead Press(compound) – BB, DB, standing, seated, modified
Upright row- narrow grip, wide grip
Single arm linear jammer or double arm
Alternating DB lateral raise, front raise, upright row
Linear jammer press
Overhead carry
Handstands and hand stand push-ups
Arm circles
Middle deltoids
Front deltoids
Rear deltoids
Triceps
Close grip push-up -hands forming a triangle – (compound)
Close-grip Bench Press (compound)
Skull crushers –DB or BB flat, incline
Seated overhead tricep extension – DB or Ez bar , one armed
Cable overhead tricep extension
Cable pushdown– with ext. bar, rope, single arm
Decline Triceps Extension (compound)
Dips (compound)
Traps
Calf Raise Machine Shrugs
Forearms
Wrist Curls (forearms resting on legs or a bench)- BB, DB, low cable
Reverse Wrist Curls- BB, DB
Farmers walk – DB, kettlebells
Core
Note- no amount of ab work will give you 6 pack abs without shedding fat so they can shine through! And really woman… 6 pack abs are really hard to get and keep, jus sayin…. you can be dead sexy with a toned tummy and buffness all around.
Knee/Hip Leg Raises(compound)- weighted, bent knees, holding dumbbell between feet
Sit-ups- flat, decline
Crunches- upper abs- kneeling cable, machine, swiss ball, weighted.
Machine lying hip raises
Planks-deep core- Incline, decline, kneeling, T-stabilization
bicycle kicks/crunch-deep core
Captains chair knee/leg raise- deep core
plank jack- deep core
scissor crunches- deep core
V-tuck- deep core
Ab roll out- deep core
Swiss ball pike- deep core
Side plank- obliques
High plank with shoulder tap
Up down planks
Traveling Planks
Oblique V-up- obliques
Cable rotation-obliques
Landmine 180’s – obliques
Oblique hanging leg raise
Russian twist- obliques-weighted with ball or plate, with feet elevated
Bird Dog
Mountain climbers- slow, fast
Swiss ball jackknife
Swiss ball pike
Swiss-ball rollout
Prone cobra
Stability chop- kneeling, half kneeling, standing
Kneeling stability reverse chop
V-ups- upper abs
Vertical leg crunch-upper abs
Raised knee in- lower abs
Reverse crunch- lower abs
Flutter kicks- lower abs
Hanging Leg Raises- lower abs
Hanging knee raises- lower abs
Straight leg raise-lower abs
Paper plate slide exercises
Plank-knees to elbows alternating
Combo & Full Body
Squat, shoulder press
Squat to upright row with KB
Bear complex: Clean (or dead lift to power clean), front squat, shoulder press, back squat, shoulder press, repeat
Plie squat left, squat center, plie squat right (curtsy lunges)
Snatch and its progressions
Clean and jerk and its progressions
Wall sits with plate out in front
Deadlift/ clean/ front squat
Step up to reverse lunge
Man makers
Bear crawls
Gorilla walks
Walk out to push-up
Deadlift to row: DB or BB
Lateral lunge to upright row
Lunge to hammer curls
Renegade row
Plyo
Bench hops
Bench hop overs
Frog jumps
Jumping alternating lunges
High knees
Burpees
Mountain climbers (fast)
Jump squats with hex bar
Platform jumps
Leap frogs
Wide to narrow jump squats
Speed skater
Single leg pump step ups
Explosive push ups
High knee skipping
Heavy bag thrust
Jumping jacks
Knee tuck jump
Overhead ball slam
Single leg push off
Prowler sprint – compound
Battle rope (squat jacks, slams, drum roll, slam over a box, snakes)
Balance Specific
Stand on hard side of half bosu ball
Squat- hard or soft side of bosu ball
Battle ropes on hard or soft side of bosu ball
Valslide lunges
Bosu ball rotational jumps
Bosu ball ski mogels
Single leg dead lift (hands straight out in front). aka single leg flextension. Do this on a balance disk
Single leg squat reach
Pistol squat
Master balance board standing, then squatting
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