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Weight Lifting Exercises
When it
comes to working out some people need a little advice while
others need a lot of advice. Some need professional advice
along with continued guidance. Whatever you are looking for
we at Total Body Fitness have your answer. There are
literally hundreds of different weight lifting exercises one
can do for every major muscle group in the body. Of course
doing all the weight lifting exercises in one routine is not
feasible, you still must know which ones to do for a
particular routine. Which exercises become a part of your
training will depend on many factors.
- Your primary goals
- Overall physical condition
- Exercise experience
- Age
- Weight
- Medical ailments
The above factors
are just a start. Take a look at the image below to better
understand all the muscles in the body.
In order to
achieve maximum results you must know the exact weight
lifting exercises to do for your particular body-type
otherwise you may be very disappointed on the outcome of
your weight training program. Why guess? Let Total Body
Fitness help you.
Below is a small list of some
of the different weight lifting exercises one can include in their
weight training program. Keep in mind that you must train both the
muscles that are responsible for both flexion and extension otherwise
you are setting yourself up for trouble. For example, if you train your
biceps you must also train your triceps otherwise you may end up with
severe muscle cramping if one muscle gets stronger than the other. This
is another reason why a professionally designed program that includes
all the proper weight lifting exercises tailored to fit you is so
important. Why guess when it comes to your health.
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Shoulders |
Chest |
Biceps |
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Alternate Front Raises |
Flat Bench Press
DB or Barbell |
Bicep curls
BB or DB |
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Alternate Shoulder
Presses |
Cable Flyes |
Cable bicep curls |
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Arnold Presses |
Flyes DB
Flat, Incline, Decline |
Preacher curls |
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Cable Bent Over
Laterals |
Incline Bench Press
DB or Barbell |
Reverse curls |
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Front Raises |
Decline Bench Press
DB or Barbell |
Hammer curls |
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One Arm Cable Side
Laterals |
Pec-Deck |
Machine curls |
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Seated Bent Over
Laterals |
Pushups |
Incline curls |
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Seated Shoulder
Presses |
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Seated curls |
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Seated Shoulder
Presses |
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Concentration curls |
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Shoulder Press
Machine. |
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Side Lateral Machine |
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Smith machine Shoulder
Presses |
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Reverse Flyes |
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Triceps |
Lats/Back |
Forearms |
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Tricep pushdowns |
Lat pulldowns |
Wrist curls |
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DB Kickbacks |
One-arm rows |
Reverse wrist curls |
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Lying Overhead
Extensions |
Machine rows |
Preacher bench reverse
curls |
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French curls |
Chin-ups |
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Tricep rope pushdowns |
Close grip pulldowns |
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One-arm pushdowns |
Pullovers |
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Reverse pushdowns |
Bent-over rows |
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Deadlifts |
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Hyperextensions |
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Quadriceps |
Hamstrings |
Gluteus Maximus |
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Squats |
Lying leg curls |
Front squats |
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Front squats |
Seated leg curls |
Hack squats |
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Lunges |
Standing leg curls |
Lunges |
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One-legged extensions |
Stiff-legged deadlifts |
Rear cable kicks |
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Sissy squats |
lunges |
Sissy squats |
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Outward cable kicks |
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Smith machine squats |
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Smith machine squats |
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Leg extensions |
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Leg press |
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Hack squat |
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Abdominals/Obliques |
Calves |
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Alternate knee raises |
Seated calf raises |
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Crunches |
Standing calf raises |
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Reverse crunches |
Smith machine calf
raises |
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Machine crunches |
Leg press calf raises |
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Seated leg raises |
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Push-throughs |
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Lying leg raises |
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Side bends |
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Seated twists |
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Roman chair crunches |
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The list above is just
some of the weight
lifting exercises that
one can include in a
weight training program.
The idea behind a good
weight training program
is to do the proper
exercises, use the
proper amount of weight,
and do the proper number
of repetitions so that
your goals are easily
accomplished. There are
so many factors to
consider depending on
your primary goals.
Exercise frequency is
very important. Train
too little and you won't
see good results. Train
too frequently and you
will feel drained, sore,
and eventually burn out. |
