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Aerobic Exercise, Cardio/Anaerobic
Exercise,
Exercise Programs,
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Stomach Exercises,
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Target Heart Rate,
Weight Training for
Women, Weight Lifting
Exercises, Weight Lifting,
Killer Ab Workouts,
Home Fitness
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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.
Weight Lifting Exercises
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