WEightlifting exercises
Videos will be added soon
Upper half
Chest:
- Barbell Benchpress (entire chest)
- Incline Benchpress (upper chest)
- Decline Benchpress (lower chest)
- Dumbbell Chest Press
- Incline Dumbbell Chest Press
- Decline Dumbbell Chest Press
- Smith Machine
- Cable Flies
- Dumbbell Flies
- Dumbbell Pullovers
Shoulders:
- Seated Dumbbell Military Press
- Seated Barbell Military Press
- Seated Dumbbell Arnold Press
- Seated Dumbbell Lateral Raise (if your seated there its easier to isolate)
- Seated Dumbbell Frontal Raise (if your seated there its easier to isolate)
- Dumbbell bent over Lateral Raise (Rear Deltoids) (if your seated there its easier to isolate)
- Standing Barbell front raises
- Standing Barbell Shrugs (Trapezius)
- Standing Dumbbell Shrugs (Trapezius)
- Standing 1-handed dumbbell shoulder press
Upper Back:
- Lat Pulldown Machine
- Cable Row Machine
- Free Motion Cable Lat Pulldown Machine
- Free Motion Cable Row machine
- T-Bar Rows
- Deadlifts
- Standing Barbell Rows
- Standing Bent over 1-handed Dumbbell Rows
- Bent over 2-handed Dumbbell rows
- Free Motion Wide Rows
- Free Motion Elbow tucked Rows
Lower Back:
- Hyperextensions with weight
- Deadlifts
- Goodmornings
- Supermans
- Hyperextension Machine
Bicep:
- Standing Dumbbell Curls
- Sitting Isolated Preacher Curls with EZ Bar
- Sitting Isolated 1 handed Preacher Curls with Dumbbell
- Sitting Inside knee 1 hand dumbbell Curl
- Sitting Incline Bench Curls
- Machine Isolation Curls 1 handed
- Machine Isolation Curls 2 handed
- Cable Curls 2 handed
- Stability Ball 1 handed cable Curls
Tricep:
- Tricep Press Machine
- Close Grip Benchpress
- EZ Bar Skull Crushers
- Dumbbell Skull Crushers
- Reverse Straight Bar Tricep Pulldown
- V-Bar Tricep Pulldown
- Bunny Ear Tricep Pulldown
- 1 handed Tricep Pulldown (foregrip)
- 1 handed Tricep Pulldown (reverse grip)
Forearm:
- Behind the back barbell forearm squeeze
- 1 handed dumbbell on the bench forearm curls
- 1 handed dumbbell on the bench forearm extension
- Standing up Bar Twists (Forward/Backward)
Lower half (some exercises may repeat)
Glutes (Butt):
- Barbell Squats
- Dumbbell Squats
- Leg Press Machine
- Barbell Lunges
- Dumbbell Lunges
- Glute Cable Extension (very good one)
- Glute Extension Machine
Hamstrings (Under Butt):
- Lunges
- Barbell Lunges
- Dumbbell Lunges
- Leg Press
- Standing Hamstring Curl Machine
- Prone Hamstring Curl Machine
- Sitting Hamstring Curl Machine
Quadricep:
- Knee extensions
- Barbell Front Squat
- Barbell Lunges
- Dumbbell Lunges
Calves:
- Donkey Calf Raises Machine
- Standing Calf Raises Machine
- Barbell Calf Raises
- Sitting down Calf Raise machine
- Dumbbell Calf Raises
- Lunge (Both Barbell and Dumbbell)
- Squat Jumps
Rectus Abdominis: (please see functional exercises for others, I only include exercises here that use weight)
- Weighted Leg Raises (On Dip Station)
- Weighted Toe Touches (Laying on back)
- Weighted Twists (Sitting down)
- Weighted crunch (sitting down, weight behind head)
- Decline Bench Weighted "Star Reach"
- Cable Ab Pulldown (Reverse Crunch/kneeling position)
External Oblique:
- Weighted Twists (Sitting down)
- Cable Twists
- Cable Woodchops (low to high/high to low)
- Cable Oblique Side Pulldown (kneeling)