List of exercises - Ausbb

jon · 14-08-2009, 08:50 PM

Abs ........................................Abdominal Crunch,Floor
Abs ........................................Abdominal Crunch,Machine
Abs(upper,obliques) ...................Sit-Up
Abs(upper) ...............................Bent-Knee Sit-Up
Abs(upper) ...............................Sit-Up,Heel-High
Abs .........................................Leg Raises,Hanging
Abs(lower) ................................Vertical Leg Lift,Knees Straight (Dip Bars)
Abs(lower) ................................Vertical Leg Lift,Knees Bent (Dip Bars)
Abs(lower) ................................Leg Pull-In,Seated Flat Bench
Abs(lower) ................................Reverse Sit-Up
Abs ..........................................Abdomina l Leg Raise
Abs(obliques) .............................Abdominal Twist,Seated,Machine
Abs(obliques) .............................Reverse Trunk Twist
Abs(obliques) .............................Side Bends,Barbell
Abs(obliques) .............................Side Bends,Dumbell
Back(middle) ..............................Dumbbell Row,One-Arm, Bent-Over
Back(upper) ...............................Dumbbell Row,Two-Arm,Bent-Over
Back(middle) ..............................Barbell Row,Bent-over
Back(middle) ..............................Mid Row,Chest Supported,Machine
Back .........................................Seated Row,Floor,Machine
Back(upper,lower) .......................Seated,Low Lat Pull-In,Two-Arm
Back(upper);Chest(lower) .............Chin-Up,Neutral Grip,Palms Inward
Back(lower) ................................Front Chin Up,Close-Grip,Palms Back
Back(lower) ................................Front Chin Up,Reverse Close-Grip
Back(lower) ................................V-Bar Chin Up,Neutral Grip,Palms In
Back .........................................Pull-ups,Palms Front
Back(upper);Chest(lower) .............Pull-Up,Pronated Grip(palms back)
Back(upper) ...............................Lat Pulldown,Wide Grip
Back(lower);Chest(lower) .............Lat Pulldown,Narrow-Grip
Back .........................................Lat Pulldown,Straight-Arm,Close-Grip
Back(lower) ...............................Hyperextensions,Flo or
Back(lower) ...............................Hyperextension,Benc h
Back,Glutes,Hamstrings ................Back Extension,"Roman Chair"
Back,Glutes,Hamstrings ................Back Extension,"Roman Chair",Twisting
Back .........................................Back Extension Machine
Back(lower);Chest(lower) ..............Pullover
Back,Triceps ...............................Pullover,Machine
Biceps .......................................Seated Biceps Curl, Dumbell
Biceps .......................................Standing Biceps Curl, Dumbell
Biceps .......................................Standing Medium-Grip Barbell Curl
Biceps .......................................Standing One-Arm Dumbbell Curl
Biceps .......................................Biceps Curl, Iso-Bar
Biceps .......................................Biceps Curl, Roto-Bar
Biceps .......................................Preacher Bench Medium-Grip Barbell Curl
Biceps .......................................Dumbbell Curl
Biceps .......................................Incline Dumbbell Curl
Biceps .......................................Bicep Machine, Seated
Biceps .......................................Standing Bar Curl, Machine
Biceps .......................................Standing One-Arm Curl,Low Pulley
basskiller.....................................is Da man
Calves-Soleus .............................Seated Calf Raise
Calves .......................................Toe Press
Calves .......................................Standing Calf Raises
Calves .......................................Standing Calf Raise,Machine
Calves .......................................Heel Raise
Calves .......................................Standing Calf Raise,Barbell
Calves .......................................Calf Raises,Single-Leg
Calves .......................................Seated Calf Raise,Leg Press Machine
Calves .......................................Seated Calf Raise,Leg Press Machine
Calves,Shin .................................Seated Calf Raise,Machine
Calves ........................................Seated Calf Raise,Barbell
Calves ........................................Standing Calf Raise,Two Legs,Dumbbell
Calves ........................................Standing Calf Raise,Two Legs,Machine
Calves ........................................Standing Calf Raise,One-Leg,Dumbell
Calves ........................................Standing Calf Raise,One Leg,Machine
Chest,Shoulder(front);Triceps .........Bench Press,Barbell
Chest .........................................Flat Bench Press
Chest .........................................Flat Bench Press,Machine
Chest .........................................Flat Dumbbell Press
Chest(outer) ................................Bench Press,Medium Grip,Barbell
Chest(outer) ................................Bench Press,Wide-Grip,Barbell
Chest(outer,upper) ........................Incline Bench Press,Wide-Grip,Barbell
Chest(upper) ................................Incline Bench Press,Medium-Grip,Barbell
Chest(upper) ................................Incline Press,Dumbbell
Chest(upper) ................................Incline Press,Barbell
Chest(lower) .................................Decline Press,Dumbbells
Chest(lower) .................................Decline Bench Press,Medium-Grip,Barbell
Chest(outer,lower) .........................Decline Bench Press,Wide-Grip,Barbell
Chest(outer) .................................Bent-Arm Lateral,Dumbbells
Chest(upper) .................................Incline Dumbbell Fly
Chest(lower) .................................Decline Dumbbell Fly
Chest(upper) .................................Incline Lateral,Dumbbells
Chest;Shoulder(front) .....................Flat Dumbbell Fly
Chest;Shoulder(front);Triceps ..........Chest Press Machine
Chest(upper,inner) .........................Cable Crossover,High Pulley
Chest;Shoulder(front) .....................Machine Fly
Chest(inner,upper) ..........................Pec Dec Butterfly (Pectoral Fly)
Chest ...........................................Straigh t-Arm Barbell Pullover,Medium-Grip
Chest ...........................................Straigh t Arm Dumbbell Pullover
Chest ...........................................Bent-Arm Dumbbell Pullover
Chest(upper);Triceps .......................Bent Arm Barbell Pullover
Chest(upper);Triceps .......................Bent Arm Barbell Pullover and Press
Chest(lower);Triceps ........................Dips
Chest(upper);Shoulder(front);Triceps ..Bar Dip,Palms In,Neutral Grip
Chest;Shoulder(front) .......................Push Ups,Feet on Bench
Chest;Triceps ..................................Push Ups,Floor
Chest(upper);Shoulder(front);Triceps ...Push-Up,Elbows Close to Sides
Chest(upper,lower) ...........................Push-Up,Elbows Out
Forearms(inner) ................................Wrist Curl,Barbell,Palms Up
Forearms(outer) ...............................Wrist Curl,Barbell,Palms Down
Forearms(inner) ................................Wrist Curl (Wrist Flexion),Neutral Grip
Forearms(outer) ...............................Wrist Curl,Dumbbells,Palm Down
Forearms(inner,outer) ........................Wrist Roller
Glutes,Hamstrings ..............................Back Extension,"Roman Chair"
Glutes,Hamstrings ..............................Back Extension,"Roman Chair",Twisting
Hamstrings .......................................Hyperextens ions
Glutes,Hamstrings ..............................Bent-Leg Kickbacks,Machine
Glutes,Hamstrings ..............................Bent-Leg Kickbacks,Floor
Glutes,Hamstrings ..............................Pelvic Lifts
Glutes,Hamstrings ..............................Deadlift,Straight Leg
Glutes .............................................Pelvi c Lifts,Single Leg
Hamstrings .......................................Leg Curls,Lying Down,Machine
Hamstrings .......................................Leg Curls,Standing,Machine
Quads,Glutes,Hamstrings .....................Front Squats,Barbell,Arms Crossed
Quads,Glutes,Hamstrings .....................Hack Squat
Quads,Glutes,Hamstrings .....................Machine Squat
Quads,Glutes,Hamstrings .....................Squat
Glutes,Hamstrings,Hips ........................Lunge
Quads,Knee Extensors .........................Leg Extension
Quads,Glutes,Hamstrings ......................Leg Press
Thighs,Adductors ...............................Hip Flexor,Machine,Standing
Thighs,Abductors ...............................Hip Flexor,Machine,Standing
Thighs,Abductors ...............................Hip Abduction,Machine,Seated
Thighs,Adductors ...............................Hip Adduction,Machine,Seated
Thighs,Abductors;Glutes ......................Side Leg Raises,Kneeling
Thighs,Abductors;Glutes ......................Side Leg Raises,Lying
Trapezius ..........................................Shoulder Shrug,Barbell
Trapezius ..........................................Shoulder Shrug,Dumbbells
Trapezius ..........................................Shoulder Shrug,Machine
Triceps .............................................Trice ps Push Down
Triceps .............................................Trice ps Rope Pull-down
Triceps .............................................Trice ps Reverse Grip Push Down
Triceps .............................................Trice ps Extension,Standing,Rope
Triceps .............................................Trice ps Extension,Machine,Seated
Triceps .............................................Trice ps Extension,Machine,Standing,Bar
Triceps .............................................Dips, Bench or Chair
Triceps .............................................Trice ps Extension,Overhead,(skull crushers)Barbell
Triceps .............................................Kickb acks,Bent,1-Arm,Dumbbell
Triceps .............................................Kickb acks,Bent,2-Arm,Dumbbell
Triceps .............................................Trice ps Extension,Lying Down
Triceps .............................................Trice ps Extension,Overhead,Dumbbell
Shoulder(front) ...................................Lateral Raise,Dumbbell,Side
Shoulder(front) ...................................Lateral Arm Raise,Machine
Shoulder(front) ...................................Front Raises, Straight Arm
Shoulder(front) ...................................Front Barbell Raise,Standing,Medium-Grip
Shoulder(rear) ....................................Rear Deltoid Raise,Dumbbell,Bent-Over
Shoulder(rear) ....................................Rear Deltoid Raise,Lying
Shoulders ..........................................Overhead Press,Machine,Seated
Shoulders ..........................................Overhead Press,Barbell
Shoulders ..........................................Overhead Press,Dumbbell
Shoulder(front,outer) ...........................Barbell Military Press
Shoulder(front) ...................................Shoulder Press,Dumbbell,Seated
Shoulder(front,rear) .............................Shoulder Press,Seated
Shoulder(front,outer) ...........................Barbell Press,Behind Neck,Standing
Shoulder(front,outer) ...........................Dumbell Press,One-Arm,Palm-In
Shoulder(front,outer) ...........................Dumbbell Press,Seated,Palms-In
Shoulder(front);Trapezius .....................Upright Row
Shoulder(front);Trapezius .....................Upright Row,Barbell
Shoulder(front);Trapezius .....................Upright Row,Dumbells
Shoulder(front);Chest(upper);Triceps .....Push-Up,Elbows Close to Sides
Shoulder(front);Chest;Triceps ...............Push-Up,Elbows Out
Shoulder(rear) ....................................Back Butterfly
Shoulder(rear) ....................................Bent-Over Low-Pulley Side Lateral

Kyle Aaron · 15-08-2009, 12:55 AM

Here's my amended version:

Back, arms: barbell rows (x1), chins (20 rep), power cleans (x1)
Chest, shoulders, arms: bench press (x1), overhead press (x0.75)
Legs, core: deadlift (x1.75), squats (x1.5)

See? Leads to a workout you can fit on an index card instead of a telephone book. When you can lift multiples of your bodyweight as listed, then we can worry about dumbell front raises and bent-over low pulley side laterals (is there a front or rear lateral?), and the 12 different exercises for the biceps.

By the way, who's "basskiller" when he's not "da man"?

Fadi · 15-08-2009, 01:14 AM

I thought your comment was quite funny but true actually Kyle:

Quote:

See? Leads to a workout you can fit on an index card instead of a telephone book.

By the way, what do you mean by this ?

Quote:

(x1),

Thanks.

Fadi.

Kyle Aaron · 15-08-2009, 01:24 AM

Sorry, I was unclear.

I said, "when you can lift multiples of your weight as listed -" so I meant, if you can bench 100% your bodyweight, overhead press 75% your bodyweight, squat 150% your bodyweight, etc - then all the isolation exercises may become useful for you, depending on your goals. But you should focus on the basic compound lifts until then - and most of us here are in that beginner stage, far away from that level of lifting.

A person new to the gym trying out bent-over low pulley side laterals when they can't even press an empty Olympic bar over their head is like a would-be runner worrying about getting $300 running shoes when they cannot even run 3km without stopping to walk.

Well, that's my theory, anyway

Often there is actually too much information out there for a beginner. My fitness course friend Noodles has expressed this worry in looking online. Yet he is still the strongest and fittest one in the class

14-08-2009, 08:50 PM	#1 (permalink)
jon Junior Member Join Date: Dec 2006 Posts: 189	List of exercises Abs ........................................Abdominal Crunch,Floor Abs ........................................Abdominal Crunch,Machine Abs(upper,obliques) ...................Sit-Up Abs(upper) ...............................Bent-Knee Sit-Up Abs(upper) ...............................Sit-Up,Heel-High Abs .........................................Leg Raises,Hanging Abs(lower) ................................Vertical Leg Lift,Knees Straight (Dip Bars) Abs(lower) ................................Vertical Leg Lift,Knees Bent (Dip Bars) Abs(lower) ................................Leg Pull-In,Seated Flat Bench Abs(lower) ................................Reverse Sit-Up Abs ..........................................Abdomina l Leg Raise Abs(obliques) .............................Abdominal Twist,Seated,Machine Abs(obliques) .............................Reverse Trunk Twist Abs(obliques) .............................Side Bends,Barbell Abs(obliques) .............................Side Bends,Dumbell Back(middle) ..............................Dumbbell Row,One-Arm, Bent-Over Back(upper) ...............................Dumbbell Row,Two-Arm,Bent-Over Back(middle) ..............................Barbell Row,Bent-over Back(middle) ..............................Mid Row,Chest Supported,Machine Back .........................................Seated Row,Floor,Machine Back(upper,lower) .......................Seated,Low Lat Pull-In,Two-Arm Back(upper);Chest(lower) .............Chin-Up,Neutral Grip,Palms Inward Back(lower) ................................Front Chin Up,Close-Grip,Palms Back Back(lower) ................................Front Chin Up,Reverse Close-Grip Back(lower) ................................V-Bar Chin Up,Neutral Grip,Palms In Back .........................................Pull-ups,Palms Front Back(upper);Chest(lower) .............Pull-Up,Pronated Grip(palms back) Back(upper) ...............................Lat Pulldown,Wide Grip Back(lower);Chest(lower) .............Lat Pulldown,Narrow-Grip Back .........................................Lat Pulldown,Straight-Arm,Close-Grip Back(lower) ...............................Hyperextensions,Flo or Back(lower) ...............................Hyperextension,Benc h Back,Glutes,Hamstrings ................Back Extension,"Roman Chair" Back,Glutes,Hamstrings ................Back Extension,"Roman Chair",Twisting Back .........................................Back Extension Machine Back(lower);Chest(lower) ..............Pullover Back,Triceps ...............................Pullover,Machine Biceps .......................................Seated Biceps Curl, Dumbell Biceps .......................................Standing Biceps Curl, Dumbell Biceps .......................................Standing Medium-Grip Barbell Curl Biceps .......................................Standing One-Arm Dumbbell Curl Biceps .......................................Biceps Curl, Iso-Bar Biceps .......................................Biceps Curl, Roto-Bar Biceps .......................................Preacher Bench Medium-Grip Barbell Curl Biceps .......................................Dumbbell Curl Biceps .......................................Incline Dumbbell Curl Biceps .......................................Bicep Machine, Seated Biceps .......................................Standing Bar Curl, Machine Biceps .......................................Standing One-Arm Curl,Low Pulley basskiller.....................................is Da man Calves-Soleus .............................Seated Calf Raise Calves .......................................Toe Press Calves .......................................Standing Calf Raises Calves .......................................Standing Calf Raise,Machine Calves .......................................Heel Raise Calves .......................................Standing Calf Raise,Barbell Calves .......................................Calf Raises,Single-Leg Calves .......................................Seated Calf Raise,Leg Press Machine Calves .......................................Seated Calf Raise,Leg Press Machine Calves,Shin .................................Seated Calf Raise,Machine Calves ........................................Seated Calf Raise,Barbell Calves ........................................Standing Calf Raise,Two Legs,Dumbbell Calves ........................................Standing Calf Raise,Two Legs,Machine Calves ........................................Standing Calf Raise,One-Leg,Dumbell Calves ........................................Standing Calf Raise,One Leg,Machine Chest,Shoulder(front);Triceps .........Bench Press,Barbell Chest .........................................Flat Bench Press Chest .........................................Flat Bench Press,Machine Chest .........................................Flat Dumbbell Press Chest(outer) ................................Bench Press,Medium Grip,Barbell Chest(outer) ................................Bench Press,Wide-Grip,Barbell Chest(outer,upper) ........................Incline Bench Press,Wide-Grip,Barbell Chest(upper) ................................Incline Bench Press,Medium-Grip,Barbell Chest(upper) ................................Incline Press,Dumbbell Chest(upper) ................................Incline Press,Barbell Chest(lower) .................................Decline Press,Dumbbells Chest(lower) .................................Decline Bench Press,Medium-Grip,Barbell Chest(outer,lower) .........................Decline Bench Press,Wide-Grip,Barbell Chest(outer) .................................Bent-Arm Lateral,Dumbbells Chest(upper) .................................Incline Dumbbell Fly Chest(lower) .................................Decline Dumbbell Fly Chest(upper) .................................Incline Lateral,Dumbbells Chest;Shoulder(front) .....................Flat Dumbbell Fly Chest;Shoulder(front);Triceps ..........Chest Press Machine Chest(upper,inner) .........................Cable Crossover,High Pulley Chest;Shoulder(front) .....................Machine Fly Chest(inner,upper) ..........................Pec Dec Butterfly (Pectoral Fly) Chest ...........................................Straigh t-Arm Barbell Pullover,Medium-Grip Chest ...........................................Straigh t Arm Dumbbell Pullover Chest ...........................................Bent-Arm Dumbbell Pullover Chest(upper);Triceps .......................Bent Arm Barbell Pullover Chest(upper);Triceps .......................Bent Arm Barbell Pullover and Press Chest(lower);Triceps ........................Dips Chest(upper);Shoulder(front);Triceps ..Bar Dip,Palms In,Neutral Grip Chest;Shoulder(front) .......................Push Ups,Feet on Bench Chest;Triceps ..................................Push Ups,Floor Chest(upper);Shoulder(front);Triceps ...Push-Up,Elbows Close to Sides Chest(upper,lower) ...........................Push-Up,Elbows Out Forearms(inner) ................................Wrist Curl,Barbell,Palms Up Forearms(outer) ...............................Wrist Curl,Barbell,Palms Down Forearms(inner) ................................Wrist Curl (Wrist Flexion),Neutral Grip Forearms(outer) ...............................Wrist Curl,Dumbbells,Palm Down Forearms(inner,outer) ........................Wrist Roller Glutes,Hamstrings ..............................Back Extension,"Roman Chair" Glutes,Hamstrings ..............................Back Extension,"Roman Chair",Twisting Hamstrings .......................................Hyperextens ions Glutes,Hamstrings ..............................Bent-Leg Kickbacks,Machine Glutes,Hamstrings ..............................Bent-Leg Kickbacks,Floor Glutes,Hamstrings ..............................Pelvic Lifts Glutes,Hamstrings ..............................Deadlift,Straight Leg Glutes .............................................Pelvi c Lifts,Single Leg Hamstrings .......................................Leg Curls,Lying Down,Machine Hamstrings .......................................Leg Curls,Standing,Machine Quads,Glutes,Hamstrings .....................Front Squats,Barbell,Arms Crossed Quads,Glutes,Hamstrings .....................Hack Squat Quads,Glutes,Hamstrings .....................Machine Squat Quads,Glutes,Hamstrings .....................Squat Glutes,Hamstrings,Hips ........................Lunge Quads,Knee Extensors .........................Leg Extension Quads,Glutes,Hamstrings ......................Leg Press Thighs,Adductors ...............................Hip Flexor,Machine,Standing Thighs,Abductors ...............................Hip Flexor,Machine,Standing Thighs,Abductors ...............................Hip Abduction,Machine,Seated Thighs,Adductors ...............................Hip Adduction,Machine,Seated Thighs,Abductors;Glutes ......................Side Leg Raises,Kneeling Thighs,Abductors;Glutes ......................Side Leg Raises,Lying Trapezius ..........................................Shoulder Shrug,Barbell Trapezius ..........................................Shoulder Shrug,Dumbbells Trapezius ..........................................Shoulder Shrug,Machine Triceps .............................................Trice ps Push Down Triceps .............................................Trice ps Rope Pull-down Triceps .............................................Trice ps Reverse Grip Push Down Triceps .............................................Trice ps Extension,Standing,Rope Triceps .............................................Trice ps Extension,Machine,Seated Triceps .............................................Trice ps Extension,Machine,Standing,Bar Triceps .............................................Dips, Bench or Chair Triceps .............................................Trice ps Extension,Overhead,(skull crushers)Barbell Triceps .............................................Kickb acks,Bent,1-Arm,Dumbbell Triceps .............................................Kickb acks,Bent,2-Arm,Dumbbell Triceps .............................................Trice ps Extension,Lying Down Triceps .............................................Trice ps Extension,Overhead,Dumbbell Shoulder(front) ...................................Lateral Raise,Dumbbell,Side Shoulder(front) ...................................Lateral Arm Raise,Machine Shoulder(front) ...................................Front Raises, Straight Arm Shoulder(front) ...................................Front Barbell Raise,Standing,Medium-Grip Shoulder(rear) ....................................Rear Deltoid Raise,Dumbbell,Bent-Over Shoulder(rear) ....................................Rear Deltoid Raise,Lying Shoulders ..........................................Overhead Press,Machine,Seated Shoulders ..........................................Overhead Press,Barbell Shoulders ..........................................Overhead Press,Dumbbell Shoulder(front,outer) ...........................Barbell Military Press Shoulder(front) ...................................Shoulder Press,Dumbbell,Seated Shoulder(front,rear) .............................Shoulder Press,Seated Shoulder(front,outer) ...........................Barbell Press,Behind Neck,Standing Shoulder(front,outer) ...........................Dumbell Press,One-Arm,Palm-In Shoulder(front,outer) ...........................Dumbbell Press,Seated,Palms-In Shoulder(front);Trapezius .....................Upright Row Shoulder(front);Trapezius .....................Upright Row,Barbell Shoulder(front);Trapezius .....................Upright Row,Dumbells Shoulder(front);Chest(upper);Triceps .....Push-Up,Elbows Close to Sides Shoulder(front);Chest;Triceps ...............Push-Up,Elbows Out Shoulder(rear) ....................................Back Butterfly Shoulder(rear) ....................................Bent-Over Low-Pulley Side Lateral

15-08-2009, 12:55 AM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Here's my amended version: Back, arms: barbell rows (x1), chins (20 rep), power cleans (x1) Chest, shoulders, arms: bench press (x1), overhead press (x0.75) Legs, core: deadlift (x1.75), squats (x1.5) See? Leads to a workout you can fit on an index card instead of a telephone book. When you can lift multiples of your bodyweight as listed, then we can worry about dumbell front raises and bent-over low pulley side laterals (is there a front or rear lateral?), and the 12 different exercises for the biceps. By the way, who's "basskiller" when he's not "da man"? __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

15-08-2009, 01:24 AM	#4 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Sorry, I was unclear. I said, "when you can lift multiples of your weight as listed -" so I meant, if you can bench 100% your bodyweight, overhead press 75% your bodyweight, squat 150% your bodyweight, etc - then all the isolation exercises may become useful for you, depending on your goals. But you should focus on the basic compound lifts until then - and most of us here are in that beginner stage, far away from that level of lifting. A person new to the gym trying out bent-over low pulley side laterals when they can't even press an empty Olympic bar over their head is like a would-be runner worrying about getting $300 running shoes when they cannot even run 3km without stopping to walk. Well, that's my theory, anyway Often there is actually too much information out there for a beginner. My fitness course friend Noodles has expressed this worry in looking online. Yet he is still the strongest and fittest one in the class __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE] Last edited by Kyle Aaron; 15-08-2009 at 01:27 AM.