[Article] BodyBuilding/fitness Exercises - Ausbb

23-06-2008, 03:50 PM

Most likely you'll find yourself getting bored doing the same exercises all the time and wanting to switch it up a bit, but you can't think of any other exercises to do. This list of exercises will you help mix up your training routine . Listing core exercises and variations

Back:
Dead lifts ( legs,/back day)- must do -
Pull ups
Chin ups
Pull downs (in front or behind head)
Cable rows on low pulley
Barbell rows
Dumbbell rows
Hyperextensions for lower back
Any machine - i.e.. Hammerstrength

Biceps:
Straight bar curls
EZ bar curls
Preacher curls (straight bar, EZ bar, or cable on low pulley)
Dumbbell supinated curls (standing or seated)
Dumbbell hammer curls (standing or seated)
Curls using the rope on a low pulley (can do hammer or supinated)
Concentration curls
Overhead cable curls (using two top pulleys, curl hands towards your head)

Calves:
Standing calf raises (can also do on smith machine)
Seated calf raises
Donkey calf raises
One leg calf raises holding dumbbell
Toe presses (on leg press)
I also like to do toe raises (standing on heel) for the front side.

Chest:
Bench press (free, smith machine or dumbbell)
Incline bench press (free, smith machine or dumbbell)
Decline bench press (free, smith machine or dumbbell)
Dumbbell flyes (flat, incline or decline)
Flyes on low pulley (flat, incline or decline)
Pec deck
Any machine - i.e.. Hammerstrength

Forearms:
Reverse curls
Wrist curls (with forearms resting on your thighs)
Wrist curls (standing with the bar behind your body)
Reverse wrist curls

Hamstrings:
Stiff legged dead lifts (barbell or dumbbell)- must do -
Leg curls (one or two legs at a time)
Standing leg curls
Walking lunges with dumbbells

Shoulders & Traps:
Military presses (barbell or dumbbell)- must do -
Side lateral raises (dumbbell or low pulley cable)- must do -
Front raises
Bent over lateral raises (rear delts)
Upright rows (barbell or low cable pulley)
Shrugs (barbell or dumbbell)

Triceps:
Dips- must do -
Tricep pushdowns on high pulley (bar or rope)
Reverse grip pushdowns on high pulley
Lying tricep extensions/French curls (whatever you like to call them)
Overhead dumbbell extensions (one or two handed)
Overhead extensions with rope on low pulley
Bench dips
Close grip bench press
Close grip push ups
Dumbbell kickbacks

Quads:
*try different foot placements*
Squats- must do -
Close stance squats (good on smith machine)
Leg presses
Hack squats
Lunges on smith machine
Leg extensions
Step-ups onto flat bench

Abdominals:
Crunches
Cable crunches
Leg lifts (lying or hanging)
Ab machines

23-06-2008, 03:50 PM	#1 (permalink)
pulse Guest Posts: n/a	BodyBuilding/fitness Exercises Most likely you'll find yourself getting bored doing the same exercises all the time and wanting to switch it up a bit, but you can't think of any other exercises to do. This list of exercises will you help mix up your training routine . Listing core exercises and variations Back: Dead lifts ( legs,/back day)- must do - Pull ups Chin ups Pull downs (in front or behind head) Cable rows on low pulley Barbell rows Dumbbell rows Hyperextensions for lower back Any machine - i.e.. Hammerstrength Biceps: Straight bar curls EZ bar curls Preacher curls (straight bar, EZ bar, or cable on low pulley) Dumbbell supinated curls (standing or seated) Dumbbell hammer curls (standing or seated) Curls using the rope on a low pulley (can do hammer or supinated) Concentration curls Overhead cable curls (using two top pulleys, curl hands towards your head) Calves: Standing calf raises (can also do on smith machine) Seated calf raises Donkey calf raises One leg calf raises holding dumbbell Toe presses (on leg press) I also like to do toe raises (standing on heel) for the front side. Chest: Bench press (free, smith machine or dumbbell) Incline bench press (free, smith machine or dumbbell) Decline bench press (free, smith machine or dumbbell) Dumbbell flyes (flat, incline or decline) Flyes on low pulley (flat, incline or decline) Pec deck Any machine - i.e.. Hammerstrength Forearms: Reverse curls Wrist curls (with forearms resting on your thighs) Wrist curls (standing with the bar behind your body) Reverse wrist curls Hamstrings: Stiff legged dead lifts (barbell or dumbbell)- must do - Leg curls (one or two legs at a time) Standing leg curls Walking lunges with dumbbells Shoulders & Traps: Military presses (barbell or dumbbell)- must do - Side lateral raises (dumbbell or low pulley cable)- must do - Front raises Bent over lateral raises (rear delts) Upright rows (barbell or low cable pulley) Shrugs (barbell or dumbbell) Triceps: Dips- must do - Tricep pushdowns on high pulley (bar or rope) Reverse grip pushdowns on high pulley Lying tricep extensions/French curls (whatever you like to call them) Overhead dumbbell extensions (one or two handed) Overhead extensions with rope on low pulley Bench dips Close grip bench press Close grip push ups Dumbbell kickbacks Quads: try different foot placements Squats- must do - Close stance squats (good on smith machine) Leg presses Hack squats Lunges on smith machine Leg extensions Step-ups onto flat bench Abdominals: Crunches Cable crunches Leg lifts (lying or hanging) Ab machines