Hey ALL!

Here is a list of exercises that I wrote out one day just for fun! <------- umm... HI! Loser much? =D

Thought you all might enjoy it! It's not an exhaustive list by any means... but it helps me keep things FRESH!

(By the way, obviously SOME lifts work more than one body part... so I am listing them in the category that I believe they work the MOST)...AND, I may have a different name for a particular exercise than you do... but most of them should be pretty obvious and/or self explanatory...

ENJOY! =D

QUADS
Front Squat
Back Squat (Barbell, Cambered Bar, Safety Bar, Buffalo Bar)
Box Squat (Barbell, Cambered Bar, Safety Bar, Buffalo Bar)
Squat with Bands, Chains
Zercher Squat
Overhead Barbell Squat
DB Squat
Jump Squat
DB Jump Squat
BB Jump Squat
Pistol (one-legged squat)
Back Squat with Elevated Heel
Sissy Squat
Hack Squat
Hack Machine Sissy Squat
Hack Machine Squat
Static Lunges
Walking Lunges
Reverse Lunges
Reverse Lunge off a Box or Step
Jumping Lunges
Bulgarian Split Squat
Bulgarian Split Squat with Front Foot Also Elevated
Wall Sit
Weighted Wall Sit
One Legged Squat
Leg Extension
One Legged Leg Extension
Side Lunges
Leg Press
One Legged Leg Press
1 ¼ Squat
Step Up (below Parallel)

HAMSTRINGS/GLUTES
Conventional Deadlift
Sumo Deadlift
Snatch Grip Deadlift
Trap Bar Deadlift
Rack Deadlift
Reverse Band Deadlift
Deadlift from a Deficit
BB Romanian Deadlift
DB Romanian Deadlift
Romanian Deadlift with Toes Elevated
DB Conventional Deadlift
Lumberjack Squat
Reverse Hyperextension
Glute Ham Raise (Band, Weight Plate, Barbell, DB)
Poor Man's Glute Ham Raise
BB Good Morning
Mini-Band Good Morning
DB One Legged Romanian Deadlift
Cable One Legged Romanian Deadlift
Lying Leg Curl
One Legged Lying Leg Curl
Seated Leg Curl
One Legged Seated Leg Curl
Gironda Leg Curl
Band Leg Curl
Blast Strap Leg Curl
Leg Press with Feet High
One Legged Leg Press with Feet High
Standing Single Leg Curl
Glute Bridges
One Legged Gute Bridges
Hip Extension on Swiss Ball
One Legged Hip Extension on Swiss Ball
SHELC (Supine Hip Extension with Leg Curl on a Swiss Ball)
One Legged SHELC (Supine Hip Extension with Leg Curl on a Swiss Ball)

CALVES
Standing Machine Calf Raises
Standing BB Calf Raises
Standing DB Calf Raises
Smith Machine Calf Raises
Donkey Calf Raises
45 degree Machine Calf Raises
1 Legged Standing Calf Raises
Seated Machine Calf Raises
Seated Weight Plate/DB Calf Raises
Leg Press Calf Raises
1 Legged Leg Press Calf Raises

LOWER BACK
Back Extensions
Reverse Hyper
Reverse Hyper on Swiss Ball
Supermans
Seated Good Morning
Back Extension on Glute Ham Raise Machine

UPPER BACK
Bent Over BB Row (Parallel or 45 degree)
Reverse Grip Bent Over BB Row
Chest Supported BB Row
Chest Supported DB Row
T Bar Row
Seated Cable Row (Rope, Handles, Independent Handles, V-Bar, Straight Bar)
Elbow Flared Seated Cable Row to Neck
Alternating Standing Cable Row
2 Point DB Row
Band Pull Aparts
Grappler Row
BB or DB Row Paired with Back Extension on GHR
1 Arm Grappler Row
Face Pull
Rack Pull (1/2 Deadlift)
1 Arm DB Row
Bent Over Alternating DB Row
Pullups (Neutral Grip, Supinated, Pronated, with a Mini-Band)
Lat Pulldowns (Wide Grip, Close Grip, Reverse Grip V-Bar, Mini-Band, One Arm)
DB Pullover
BB Pullover
Floor BB Pullover
Cable Straight Arm Pulldowns (Independent, Rope, EZ Bar, Straight Bar)
Kneeling Rope Pulldown
Alternating Kneeling Rope Pulldown
Independent Kneeling Pulldown
Incline DB Row
Incline BB Row
Scarecrow/Rear Delt Flye with Cables
Reverse Pec Deck
Hammer Low Row
Hammer High Row

CHEST
BB Bench Press (Incline, Flat, Decline, Board Press, Reverse Band Presses)
DB Bench Press (Incline, Flat, Decline, Swiss Ball, Alternating)
DB Flye (Incline, Flat Decline, Swiss Ball)
1 Arm DB Bench Press (Incline, Flat, Decline, Swiss Ball)
Pushup (Regular, Explosive, Decline, Swiss Ball, Med Ball, 1 Hand on Med Ball)
Cable Crossover (High to Low, Low to High, 1 Arm)
Hammer Grip (Neutral Grip) Bench Press (Incline, Flat, Decline, Alternating)
Machine Chest Press
Guillotine Press
Pec Deck
1 Arm Pec Deck

SHOULDERS
BB Military Press
DB Military Press (1 Arm, Alternating)
Smith Machine Press
DB Push Press
BB Push Press
Front Raise (Plate, DB, BB, Med Ball, Cable)
Lateral Raise (DB, Cable)
1 Arm Lateral Raise
Leaning Lateral Raise
Lateral Raise on Incline Bench
Leaning Lateral Raise with Opposite Side on Incline Bench
Pitcher Raise (1 Arm, Alternating)
Gironda Raise
Palm In OH Press
Alternating Palm in OH Press
1 Arm Grappler Press
1 Arm Grappler Push Press
Bent Over Rear Lateral Raise (DB, Cable, 1 Arm)
Standing Cable Rear Delt Flye/Scarecrow
3 Way Shoulder Raise
Upright Row (DB, BB, EZ Bar, Cable, 1 Arm)
Arnold Press
1 Arm Arnold Press
External Rotations (Horizontal, Vertical, Cable, DB, Weight Plate)
Across the Body 1 Arm Rear Delt Cable Flye

TRICEPS
Floor Press (BB, DB, Alternating, 1 Arm)
Pin Press
Elow Out Tricep Extension (Incline, Flat, Decline, Swiss Ball)
Close Grip Bench Press
3,4,5 Board Bench Press
OH French Press
Skullcrushers (BB, DB)
Lying DB Extension
OH Extension (BB, Cable, Rope, Stright Bar, EZ Bar, Mini-Band)
Dips
Bench Dips
Triangle Pushup
Kickback (DB, Cable)
1 Arm OH Extension (DB, Cable)
Cable Pressdown (Rope, V-Bar, Independent, Reverse Grip, EZ Bar, 1 Arm, Alternating)

BICEPS
EZ Bar Curl
BB Curl
Preacher Curl (1 Arm, Cable, BB, DB)
Cable Curl (1 Arm, Independent, EZ Bar, Straight Bar, Rope, Alternating)
Hammer Curl (Seated, Standing, Incline)
DB Curl (Seated, Standing, Incline)
Zottman Curl (Seated, Standing, Incline)
DB Lying Curl
BB Lying Curl
Concentration Curl (DB, Cable)
Reverse Grip Curl (DB, BB, EZ Bar, Cable)

ABS
Russian Twist
Decline Russian Twist
Med Ball Rotations
Hanging Leg Raises
Decline Leg Raises
Decline Situps
Swiss Ball Situps
Standing Rotations using Cable and Swiss Ball
Med Ball Woodchops
Sprinter Situps
Swiss Ball Knee-ins
Swiss Ball Roll-outs
Krocs
Ab Wheel Roll Outs (from knees, standing)
V-ups
Shotguns/Crunches off Edge of Bench
Rope Pulldown Crunches
Weighted Situps/Crunches
Roman Chair Situps
Grappler Twists
Plank
Side Plank
3 Pt. Med Ball Slams
Straight Arm Cable Twists
Windmills

Very impressive! I'm going to print them out as a reference guide...

How bout doing one for all the different cardio variations you can think of :)

Haha thanks Beckie! I am glad you like it!

Umm... you might want someone else to make a cardio list. I am NOT a big fan =D

Mine would look something like:

Sprints
Drag the Sled
Flip a Tire
Push the Prowler
Drag/Push a Sandbag
TABATA with Thrusters or DB Swings
Plate Pushes across carpet
Dance Around in my Living Room and hope no one is watching =D

Wow! This is awesome!

And yeah, don't blame you for not being a "cardio fan"...lol

Thanks so much for posting these, babe!



Olesya

mmgalb727 wrote:
Dance Around in my Living Room and hope no one is watching =D

I am a HYOOGE fan of this one!

Thanks for the list! My routine is getting....well, routine 8^).

Wow, very impressive! I'll print it out!!
Thank you!

Glad you all like it! I will try to edit it as I learn new exercises, or remember some old favorites that I may have forgotten! =D

Whoa Molls... THANK YOU. Seriously, we all owe you a huuuuuge thank you.

Add lumberjack squats to hamstrings/glutes... I LOVE doing these, especially with the added press at the top:

Hahahahahahahahah you know what is funny?!?!? That guy in the video is my friend Ryan training at MY GYM!!!!! =D That is hilarious that you chose THAT video!!!!!

You're right... I need to add THOSE and Seated Good Mornings...

HAHAHAHAHA next time you see him tell him I said hi and sweet squats. That's hilarious. It was the first thing that came up on youtube when I typed them in.

Seated good mornings? I feel like I'd bend forward and then just keep on going forward until my head and the weight hit the ground. God that would be awful.

Haha seated GM's aren't so bad! They will REALLY light up your lower back and glutes though =D

Oh yeah, can't tell Ryan you said hi... he is in Colorado now... But if he comes home for X-mas I will pass the word along! =D

BUMP =D

wow nice list!!!!!!! i am going to uses some haha its a great reminder. sometimes you get locked into your fav exercises and forget there is so much!

Thanks!! GREAT Post!

Jillyrev, I know exactly what you mean. That's why I made this list for myself initially... so I could keep challenging myself.

BUMP! I made some edits and added some new exercises =D

bump

Ok -
I am a week one beginner -- I printed off your excersise list. I don't mean to sound dumb but like I said I'm a beginner - I was told to focus on one area each day -- do you do all the exercises listed for each of those days?? I mean say Monday is legs - do you do every exercise you listed pretaining to legs on that day?
I think I need to break down and get advice from a personal trainer. I'm very dedicated to start working out - just not sure how to jump in with both feet.

No, mmgalb727 is one of many incredibly knowledgeable women on this site. You could take a look at her journal for examples of exercise pairings, but she is an advanced lifter, and training for a powerlifting meet.

I would pick just a few exercises from each list to do each day. She made this list so you dont have to do the same exercises, over and over, and over. Like a quick reference guide.

On leg day, pick a couple hamstring and a couple quad and a calve exercise. Arrange them in a way you feel comfortable, i would do it like this: quad(a) ham(a), quad(b) ham(b), calve.

Do something similar for an upper body day; pick 2 back, 2 chest, and an abdominal.

you'll get lots of great advice from others as well, these ladies are super!

Thanks sounds great - I am very excited about getting started!

Bump. New exercises added =D

bumpity bumpity