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ALPHABETIZED
BY EXERCISE
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Strength
Conditioning/Weight Training Exercise Chart
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EXERCISE
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MUSCLE
GROUP
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TYPE
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FOCUS
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EXECUTION
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EQUIPMENT
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Back
Extension |
Back | Body
Weight Open Chain Isolated Push |
Focuses on the errector spinae (lower back), hamstring (upper rear leg) and gluteus maximus. | * Lie on the bench in the prone position. With the head and back lowered and perpendicular to the floor, place your hands behind the head and elbows out. Extend back and lift back to slightly above horizontal position, and return to start position. | Roman Chair / Hyperextension Bench |
| Back Squat | Legs | Free
Weights Closed Chain Compound Push |
Works the leg muscles. | * Similar to a normal squat, but bar may be placed across traps in varying positions. | Barbell |
| Barbell
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
Builds bicep mass and overall arm strength. | Curl while using a barbell. | Barbell |
| Barbell
Row |
Back | Free
Weights Open Chain Compound Pull |
The Barbell Row is one of the best mass builders for the back. | While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. | Barbell |
| Behind The Neck Pull down | Back | Machine
Open Chain Compound Pull |
Works the back muscles. | ** Grab the bar over your head and Pull it down behind your head and slowly raise it again. | Machine |
| Bench Press | Chest | Free
Weights Open Chain Compound Push |
Builds pectoral mass along with the deltoids, and the triceps. | With your back flat on the bench without arching your back. Lift the weights straight up, then after a pause bring it back down again. | Barbell |
| Bent Knee Situp | Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the Abs muscles. | With your knee's bent and laying on the ground, raise your upper body to your knee's and back down again. | Bench/Floor |
| Bent
Over Flyes |
Shoulders | Free
Weights Open Chain Isolated Push |
Stimulates growth in your rear delts. | While sitting, bend over and hold the dumbells straight down. Then raise them up to your sides with out bending your elbows, then lower. | Dumbell |
| Bent
Over Lateral Raise |
Shoulders | Machine
Open Chain Isolated Push |
Works the rear delts and back muscles. | Similar to the Lateral Raise, you do this procedure by bending over. | Machine |
| Cable Crossovers | Chest | Machine
Open Chain Isolated Pull |
Gives chest definition and separation. | Standing in between two pulleys (one for each hand), start slightly above shoulder level with hands and arms at their most lateral point. Use a neutral grip and slowly contract chest, keep arms slightly bent and bring hands together to midline. | Cable |
| Cable
Crunch |
Waist | Machine
Open Chain Isolated Pull |
Works out the ab muscles. | Similar to the normal crunch, you use the cable rowing Machine to assist you in this exercise. | Cable |
| Cable Curl | Biceps | Machine
Open Chain Isolated Pull |
Used to chisel the biceps. | Similar to a normal curl, you do this exercise with a cable Machine . | Cable |
| Cable
Flye |
Chest | Machine
Open Chain Isolated Pull |
Focuses on the chest muscles. | Same procedure as Flat Flye, but with a cable Machine . | Cable |
| Cable Raise | Shoulders | Machine
Open Chain Isolated Push |
Gives your front and medial delts separation and detail. | While standing sideways to the cable Machine , Pull it to your side with a straight arm. | Cable |
| Cable Row | Back | Machine
Open Chain Compound Pull |
Adds width and thickness to the lats and upper back. | Sit in front of the cable Machine with your legs against it. Grip the handle and Pull it away from the Machine in a rowing action. | Cable |
| Calf
Raise |
Legs | Free
Weights Open Chain Isolated Push |
Focuses on the gastrocnemius soleus (calf muscles). | Place
your feet straight ahead. Place the barbell across your shoulders with your
palms down and elbows flexed.
Flex both feet. Slowly return to first position. |
Barbell |
| Cardio |
Total Body | Body Weight | Can include jogging, treadmill, bike, rowing Machine etc. | Maintain your target heart rate for a duration of 30-40min to optimize fat burning | Varies |
| Close Grip Bench | Triceps | Free
Weights Open Chain Compound Push |
Places the emphasis on the triceps instead of the pecs. | * Similar to a bench press, you do this exercise with your hands close together on the bar. | Barbell |
| Close
Grip Chins |
Back | Body
Weight Closed Chain Compound Pull |
Develops the back and bicep muscles. | With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. | Chin Bar |
| Close Grip Pull Downs | Back | Machine
Open Chain Compound Pull |
Works the back and bicep muscles. | Similar to the Lat. Pull down, you keep your hands close to each other. | Machine |
| Concentration Curl | Biceps | Free
Weights Open Chain Isolated Pull |
Will give your biceps a peak. | While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. | Dumbell |
| Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the ab muscles. | Laying on your back with your knee's bent, place your hands below your ears and lift your upper back and head off of the ground, squeezing your abs muscles, then lower. | Bench |
| Deadlift |
Back | Free
Weights Closed Chain Compound Push |
One of the best exercises for gaining mass, power and strength. | * While bent over with a barbell in your hands hanging down by your feet, stand up straight and then bend over again. | Barbell |
| Decline Bench Press | Chest | Free
Weights Open Chain Compound Push |
Places more emphasis on your lower chest. | Similar to a normal bench press, you do this exercise while laying on an declined bench. | Dumbell |
|
Decline
French Curls
|
Triceps | Free
Weights Open Chain Isolated Push |
Places more emphasis on long head of triceps. | Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. | Dumbell |
| Decline
Dumbell Flyes |
Chest | Free
Weights Open Chain Isolated Pull |
Isolates Lower Chest | Same as dumbell flyes but on a decline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. | Dumbell |
Decline
Dumbell Press |
Chest | Free
Weights Open Chain Compound Push |
Works the chest muscles. | Similar to the dumbell press, you do this procedure by laying on a bench with your upper body towards the bottom of the slope. | Dumbell |
| Decline
Push Up |
Chest | Body
Weight Closed Chain Compound Push |
Works the chest muscles. | Similar to a normal Push up, you put your feet on a raised surface, putting extra weight on your upper body. | Bench/Floor |
| Diamond Push Ups | Chest | Body
Weight Closed Chain Compound Push |
Works on the chest muscles. | Similar to a normal Push up, you keep your hands close to each other. | Bench/Floor |
| Dips |
Triceps | Body
Weight Closed Chain Compound Push |
Build mass in the lower pecs, serratus and triceps and are a good general strength builder. | While gripping parallel bars and your knee's bent under you, raise and lower yourself using your arms keeping elbows as close as possible to your torso. | Dipping Station |
| Dumbell Bench Press | Chest | Free
Weights Open Chain Compound Push |
Develops your chest and strengthens your tendons and ligaments. | Similar to a normal bench press, you do this exercise with a pair of dumbells. | Dumbell |
| Dumbell
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
An excellent bicep builder. | Similar to a barbell curl, you do this exercise with dumbells while standing or sitting. | Dumbell |
| Dumbell
Flyes |
Chest | Free
Weights Open Chain Isolated Pull |
A great exercise to isolate your chest muscles. | With your back against a horizontal bench, hold dumbells straight up in front of your chest and then lower them to your sides with your arms only slightly bent, then raise them again back to the starting position. | Dumbell |
| Dumbell
Press |
Shoulders | Free
Weights Open Chain Compound Push |
Works your front delts. | Similar to a bench press, you do this exercise with dumbells. | Dumbell |
| Dumbell
Row |
Back | Free
Weights Open Chain Compound Pull |
Will allow you to isolate your lats. | While bending over and one knee and hand on a bench, hold a dumbell straight down and lift it up towards your body and then lower. | Dumbell |
| Dumbell Shrugs | Shoulders | Free
Weights Open Chain Isolated Pull |
Works on the shoulder muscles. | Similar to normal shrugs, you use a dumbell for this exercise instead of a barbell. | Dumbell |
| Dumbell Side Bend | Waist | Body
Weight Open Chain Isolated Pull |
Works your obliques and is a good waist shaper. | Stand straight up with dumbells at your side, then bend over to the side and then stand up straight again, repeat for other side. | Dumbell |
| Dumbell Triceps Ext | Triceps | Free
Weights Open Chain Isolated Push |
Places emphasis on the inner and middle heads of the triceps. | Hold a dumbell behind your shoulder and raise your arm up and then back down again. | Dumbell |
| Dumbell Wrist Curls | Forearms | Free
Weights Open Chain Isolated Pull |
Develops the front forearms. | Hold the dumbell in your hand with the palm side up. Slowly raise and lower using just your wrist. | Dumbell |
| Dumbell Wrist Ext | Forearms | Free
Weights Open Chain Isolated Pull |
Develops the back forearms. | Hold the dumbell in your hand with the palm side down. Slowly raise and lower using just your wrist. | Dumbell |
| External Rotation | Shoulders | Machine
Open Chain Isolated Push |
Develops the external rotators | Stand straight up with your arm bent 90 degrees, elbow by your waste, hold Pull ey neutral (like your shaking a hand), starting position at stomach, keep elbow in (use as a pivot) and externally rotate arm (humerus) by slowly moving hand (while gripping Pull ey) away from stomach to most lateral point. | Machine |
| Flat
Flye |
Chest | Free
Weights Open Chain Isolated Pull |
Focuses on the inner pectorals. | Laying on a flat bench pick up the dumbbells on each side of the bench and move weights to the shoulders. Extend arms straight up with elbows slightly bent. Then lower weights to each side maintaining the same elbow angle. | Dumbell |
| Front
Raise |
Shoulders | Machine
Open Chain Isolated Push |
Isolates the front delts. | Hold dumbell's in front of your thighs with your palms in a neutral position, raise your arms in front of your body with out bending your elbows, then lower the weights. | Dumbell |
| Front Squat | Legs | Free
Weights Closed Chain Compound Push |
Similar to the Squat but it places emphasis on the quadriceps. | With a barbell across your shoulders in front of your neck, slowly lower your weight down while squatting and raise yourself up again. | Barbell |
| Glute Machine | Legs | Machine
Open Chain Isolated Push |
Builds and shapes the Gluteals and hamstrings. | Place limb in biomechanically correct position on machine as instructed, extend thigh as far back as possible. | Machine |
| Hack
Squat |
Legs | Machine
Closed Chain Compound Push |
Isolates the front thigh and quads. | With a barbell across your shoulders, you squat downward and then lift yourself up. | Machine |
| Half
Squat |
Legs | Free
Weights Closed Chain Compound Push |
Used by beginners or people with back problems and works the legs. | Similar to the Hack Squat, but you only squat half way down. | Barbell |
| Hammer
Curl |
Biceps | Machine
Open Chain Isolated Pull |
Works the pectoral muscles. | Similar to a normal curl, you hold the dumbell like you would a hammer, with the bar verticle. | Dumbell |
| Hyperextension | Back | Body
Weight Open Chain Isolated Pull |
Lower back strengthener. | * Laying on an inclined bench that goes up to your waist, you lower your upper body down and back up again. | Roman Chair |
| Incline Bench Press | Chest | Free
Weights Open Chain Compound Push |
Places emphasis on your upper chest. | Similar to a bench press, you lay down on an inverted bench, Push ing weights up 90 degree's from the ground. | Barbell |
| Incline
Dumbell Flyes |
Chest | Free
Weights Open Chain Isolated Pull |
Works Upper Pecs for Definition | Same as dumbell flyes but on an incline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. | Dumbell |
| Incline Dumbell Press | Chest | Free
Weights Open Chain Compound Push |
Focuses on your pectoral muscles. | Same procedure as Dumbell Bench, but with an incline in the bench. | Dumbell |
| Inclined Flye | Chest | Free
Weights Open Chain Isolated Pull |
Focuses on the upper and inner pectoral muscles. | Same procedure as Flat Flye but on an inclined bench. | Dumbell |
| Knee Raise | Legs | Body
Weight Open Chain Isolated Pull |
Tightens the lower abs. | While standing at the Machine , lift your leg up with your knee bent and lower down again. | Bench/Floor |
| Lat Pull down | Back | Machine
Open Chain Compound Pull |
Develops the upper portion of the lats. | Grabbing the bars from overhead, Pull them down and slowly raise it. | Machine |
| Lateral Raise | Shoulders | Free
Weights Open Chain Isolated Push |
Isolates you medial delts. | Holding dumbells in front of your thighs with the top of each dumbell pointed away from you, lift your arms up by your sides with out bending your arms, then lower your arms | Dumbell |
| Leg Curl | Legs | Machine
Open Chain Isolated Pull |
Builds and shapes the hamstrings. | Laying on a bench on your chest and with your legs under a bar with weigh attached, curl your legs at the knee's, then lower the weight. | Machine |
| Leg
Extension |
Legs | Machine
Open Chain Isolated Push |
Isolates and shapes the front thighs. | Fully extend legs outward while squeezing your quadriceps and hold for a moment. Slowly lower your legs back to the start position. | Machine |
| Leg
Press |
Legs | Machine
Open Chain Compound Push |
A great thigh builder. | Laying on a bench, use your feet to Push the weight away from your body, then slowly bring it back to you. | Machine |
| Lower
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Develops your lower abs. | Similar to a normal crunch, focus on the lower abs while performing the crunch. | Bench/Floor |
| Lunge |
Legs | Free
Weights Closed Chain Compound Push |
Isolates the front thigh. | Move your feet apart with one in front of the other while holding a barbell over your shoulders. Bend your back leg's knee and lower yourself, then Push yourself back up. | Barbell |
| Lying
Side Flye |
Shoulders | Free
Weights Open Chain Isolated Push |
Focuses on the shoulder muscles. | Same procedure as Flat Flye but laying on your side. | Dumbell |
| Machine Bench Press | Chest | Machine
Open Chain Compound Push |
Simulates the Barbell Bench Press. | Similar to a normal bench press, you do this exercise with a Machine instead of a barbell or dumbell. | Machine |
| Machine Crunch | Waist | Machine
Open Chain Isolated Pull |
Simulates Lower/Upper Crunch. | Similar to a normal crunch, you do this exercise with a Machine instead of weights on your chest. | Machine |
| Machine Curl | Biceps | Machine
Open Chain Isolated Pull |
Simulates a free weight barbell curl. | Similar to a normal curl, you do this exercise with a Machine instead of a dumbell. | Machine |
| Machine Lunges | Legs | Machine
Closed Chain Compound Push |
Works the leg muscles. | Similar to free weight lunges, you use a Machine for this one. | Machine |
| Machine Press | Shoulders | Machine
Open Chain Compound Push |
Works all three heads of the deltoid. | Similar to the Machine bench press. | Machine |
| Neck Lateral Resistance | Neck | Body
Weight Open Chain Isolated Push |
Works all neck lateral neck muscles | Hold one hand against the side of your head. Use your hand to resist the movement as you try to touch your shoulder with your ear. Hold this posture for a count of 5. | Manual |
| Neck Forward Resistance | Neck | Body
Weight Open Chain Isolated Pull |
Works all anterior neck muscles | Hold both hands against your forehead. Try to move head forward, but resist the movement with your hands. Hold this posture for a count of 5. | Manual |
| Neck
Backward Resistance |
Neck | Body
Weight Open Chain Isolated Pull |
Works all posterior neck muscles. | Place
both hands behind your head. Try to move head backwards, but resist the movement with your hands. Don't tip chin. Hold this posture for a count of 5. |
Manual |
| Neck
Rotational Resistance |
Neck | Machine
Open Chain Compound Push |
Works all neck muscles | Hold one hand against the side of your head. Use your hand to resist the movement as you try to rotate your head to one side until your chin is lined on top of your shoulder. Hold this posture for a count of 5. | Manual |
| Oblique
Twist |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the oblique muscle. | While doing a crunch, twist your body to one side focusing on the oblique muscle, then repeat for the other side. | Bench |
| One
Arm Cable Rows |
Back | Machine
Open Chain Compound Pull |
Works the back muscles. | Similar to the cable row, you use one arm to do this procedure. | Machine |
| One
Arm Cable Side Laterals |
Shoulders | Free
Weights Open Chain Isolated Push |
Works the shoulder muscles. | Similar to a Lateral Raise, you use a cable Machine to do this exercise. | Machine |
| One-Arm Dumbell Kickbacks | Triceps | Free
Weights Open Chain Isolated Push |
Works all three heads of the tricep at different stages of this movement | Keep arm and elbow close to waist. Hold dumbell in a neutral position and extend forearm back as far as possible (using elbow as pivot point). Do not move arm (humerus) | Barbell |
| One-Arm
Row |
Back | Free
Weights Open Chain Compound Pull |
Excellent exercise for Lats and rhomboids. | Hold dumbell with a neutral grip and start with the arm bent 90 degrees with elbow beside waist. Lower weight slightly forward until elbow is extended and pull weight back to waist while keeping the arm as close as possible to the body (through all stages of movement). | Dumbell |
| Overhead
Press |
Shoulders | Free
Weights Open Chain Compound Push |
Works all three heads of the deltoid. | While holding a barbell on your shoulders in front of your neck, press it upward and then slowly lower down again. | Barbell |
| Pec
Deck |
Chest | Machine
Open Chain Isolated Pull |
Isolates your inner pectorals. | While sitting at the Machine and your arms spread to your sides, Pull the Machine 's handles towards your body in front of you and then back to the starting position. | Machine |
| Plie
Squat |
Legs | Body
Weight Closed Chain Compound Push |
Developes the inner thighs, quadriceps, and the glutes. | With
feet wider than your shoulder width and toes out at a comfortable angle,
bend your knees and lower your body. Keeping your knees in line with your
toes Push
back up. Dont lock your
knees and keep your abs and back straight and tight. |
None |
| Preacher
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
Places emphasis on the lower section of your biceps. | While sitting and your arms laying top down, grip the handle and curl it towards your body. | Preacher Bench |
|
Pull Ups |
Back | Body
Weight Closed Chain Compound Pull |
Works the back muscles. | With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. |
