Comprehensive Weight Training Exercises Guide

Chest Exercises

1. Bench Press

(barbell, dumbbell, machine)

2. Incline Press

(barbell, dumbbell, machine)

3. Fly's - Pec Dec

4. Cable Crossovers

5. Pushups

6. Dips

Upper Back

1. Row

(Low or High)

2. Dumbbell Row

3. Pullovers-Pulldowns

4. Front Pull

5. Lat Pull

6. Pullups

Shoulders

1. Shoulder Press

(Barbell and Dumbbell)

2. Front Raise

3. Side Lateral Raise

4. Rear Deltoid Fly

Traps

1. Shoulder Shrug

2. Upright Row

Triceps

1. Push downs

2. Supine

(Barbell and Dumbbell)

3. Dips

4. Bench Dips

5. Kickbacks

(Overhead and rear)

Biceps

1. Curl

(Dumbbell, barbell, cable, preacher)

Abs

1. Curl ups

2. Bridges

3. Reverse Curl

4. Side Bends

5. Cable Crunch

Lower Back

1. Hyper Extensions

2. Deadlifts

Legs

1. Squats

2. Leg Press

Quads

1. Lunge

2. Leg Extension

Hamstrings

1. Leg Curls

2. Deadlifts

Calves

1. Heel raise

(Standing and sitting)