Weight Training Exercises

Weight Training Exercises

weight training

Weight Training Exercises are an outstanding form of exercise and should be included as part of virtually every individual’s overall fitness routine. Weight training exercises, or resistance training, can be defined as any exercise where the muscles are forced to contract to move an external resistance.

An external resistance can be in the form of free weights, dumbbells, weight machines, Kettle Bells, elastic bands, medicine balls, body weight, or any other object that forces your muscles to contract when moving the object.

While the primary benefits associated with weight training may be to increase lean muscle mass, increase strength, improve muscular tone, and improve muscular endurance; there are several additional benefits that are less obvious.

For example, additional benefits associated with weight training include increases in lean muscle mass, increases in basal metabolic rate (BMR) so that the body burns more calories on a daily basis, reductions in the probability of osteoporosis by strengthening and maintaining bone density, improved muscular endurance, decreases in resting blood pressure, decreases in the risk of adult onset diabetes, decreases in the risk of several forms of cancer, increases in HDL (good type) cholesterol blood levels, strengthening of the immune system, lowering of the hearts resting heart rate, improvements in balance and coordination, and increases in the sense of mental well-being.

Below you will find all of the weight training exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using weight training exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are weight training exercises.

Abdominals-Lower Exercises

Abdominals Flutter Kicks

This exercise is fairly difficult to perform and works the lower abdominal muscles. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Bent Knee Abdominals Hip Raises

This exercise targets the lower abdominals and is of moderate difficulty. This exercise requires no equipment to perform other than a floor mat for comfort. Recommended frequency: perform this exercise two to three times per week.

Decline Abdominals Crunches

This exercise focuses on the lower abdominals and is moderately difficult to perform. This exercise requires a decline bench to perform. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Abdominals Pull Ins

This exercise is fairly difficult to perform and works the lower abdominals. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Pull Ins

This exercise is relatively easy to perform and focuses on the lower abdominals. This exercise is performed using a flat bench. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Raises

This exercise is moderately difficult to perform and focuses on the lower abdominals. This exercise is performed using only a flat bench. Recommended frequency: perform this exercise two to three times per week.

Hanging Abdominals Leg Raises

This exercise is difficult to perform and works the lower abdominals. This exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise two to three times per week.

Hanging Knees To Chin Raises

This exercise targets the lower abdominals and is relatively difficult to perform. This exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise one to three times per week.

Hanging Knees To Head Raises

This exercise is difficult to perform and targets the lower abdominals. This exercise utilizes a pull up bar when performed. Recommended frequency: perform this exercise two to three times per week.

Inverted Exercise Ball Leg Pull Ins

This exercise targets the lower abdominals and is moderately difficult to perform. This exercise requires the use of an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Reverse Abdominals Crunches

This exercise targets the entire abdominals area and is moderately difficult to perform. This exercise require no equipment to perform. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Leg Raises

This exercise is difficult to perform and targets the entire abdominals region. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Parallel Bar Abdominals Knee Raises

This exercise is fairly easy to perform and focuses on the lower/middle abdominals. This exercise requires the use of parallel bars or an abdominals crunch machine. Recommended frequency: perform this exercise one to three times per week.

Reverse Abdominals Crunches

This exercise is of moderate difficulty and targets the entire abdominals region. This exercise is performed without any equipment. Recommended frequency: perform this exercise two to three times per week.

Reverse Decline Crunches

This exercise targets the lower abdominals and is moderately difficult to perform. This exercise requires a decline bench or abdominals board to perform. Recommended frequency: perform this exercise two to three times per week.

Weighted Hand to Leg Abdominals Crunches

This exercise targets the upper and lower abdominals, one side at a time, and is moderately difficult. This exercise requires the use of a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Abdominals-Middle & Upper Exercises

Abdominals Butt Raises

This exercise is fairly easy to perform and targets the middle abdominals muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals Cable Crunches

This exercise works the upper/middle abdominals and varies in difficulty based on the amount of weight used. This exercise requires a standing cable machine. Recommended frequency: perform this exercise two to three times per week.

Abdominals Crunches

This exercise is easy to perform and targets the upper abdominals area. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals Crunch Machine

This exercise targets the upper/middle abdominals and varies in difficulty based on the amount of weight used. This exercise utilizes an abdominals crunch machine. Recommended frequency: perform this exercise two to three times per week.

Abdominals Sit Ups

This exercise targets the upper abdominals and to relatively easy to perform. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to five times per week.

Abdominals Toe Touchers

This exercise targets the entire abdominals region and is moderately difficult to perform. This exercise does not require any equipment to perform. Recommended frequency: perform this exercise one to five times per week.

Abdominals Tuck Crunches

This exercise is moderately easy to perform and works the entire abdominals region. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Barbell Abdominals Rollouts

This exercise s difficult to perform and targets the entire abdominals area. This exercise requires the use of a barbell. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Abdominals Crunches

This exercise is fairly easy to perform and works the upper and middle abdominals muscles. This exercise require an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week.

Fingers To Toes Abdominals Crunches

This exercise is difficult to perform and targets the entire abdominals region. This exercise does not require the use of any equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Legs On Exercise Ball Abdominals Crunches

This exercise is easy to perform and conditions the upper abdominals muscles. This exercise is performed with the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Crunches on Exercise Ball

This exercise targets the upper and middle abdominals. This exercise requires the use of an exercise ball and a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Overhead Abdominals Crunches

This exercise is moderately easy to perform and works the middle and upper abdominals. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Raised Knee Barbell Crunches

This exercise is difficult to perform and targets the upper/middle abdominals. This exercise requires a barbell and varies in difficulty based on the weight of the barbell. Recommended frequency: perform this exercise two to three times per week.

Straight Arm Abdominals Crunches

This exercise targets the upper and middle abdominals muscles and is fairly difficult to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals-Obliques Exercises

Barbell Obliques Side Bends

This exercise is easy to perform and focuses on conditioning the obliques muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Obliques Side Bends

This exercise is fairly easy to perform and targets the obliques muscles, one side at a time. This exercise requires the use of a dumbbell. Recommended frequency: perform this exercise two to four times per week.

Elbow To Knee Obliques Crunches

This exercise is relatively easy to perform and targets the obliques and entire abdominals region. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Fingers To Heel Obliques Touchers

This exercise targets the oblique muscles and is easy to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Flutter Kick Obliques Crunches

This exercise targets the obliques muscles and is moderately difficult to perform. This exercise does not require any equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Hanging Obliques Knee Raises

This exercise works the obliques and lower abdominals and is fairly difficult to perform. The exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise two to three times per week.

Lying Obliques Leg Raises

This exercise is fairly easy to perform and targets the obliques muscles, one side at a time. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Lying Side Obliques Crunches

This exercise is easy to perform targets the obliques muscles, one side at a time. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to three times per week.

Obliques Crunches

This exercise is relatively easy to perform and targets the obliques and upper abdominals. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to three times per week.

Obliques Decline Crunches

This exercise is moderately difficult to perform and targets the obliques and lower abdominals. This exercise uses a decline bench when performed. Recommended frequency: perform this exercise one to three times per week.

Obliques Plate Twists

This exercise requires is moderately difficult to perform and works the obliques and lower abdominals muscles. This exercise is performed using a free weight plate. Recommended frequency: perform this exercise two to three times per week.

Obliques Twists

This exercise is fairly easy to perform and targets the obliques and upper abdominals areas. This exercise does not requires the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Seated Obliques Barbell Twists

This exercise is easy to perform and focuses on conditioning the obliques muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week.

Back Exercises

Close Grip Pulldowns

This simple exercise requires a lat pulldown machine with bar. The narrow hand position adds a level of difficulty as it works your back muscles Recommended frequency: perform this exercise one to three times per week.

Pullups

This exercise targets the latissimus dorsi and is fairly difficult as it requires that you lift your entire body weight. This exercise requires a pull up bar to perform. Recommended frequency: perform this exercise one to three times per week.

Reverse Grip Pulldowns

This exercise is easy to perform and works the latissimus dorsi muscles. This exercise requires a latissimus dorsi pulldown machine to perform. Recommended frequency: perform this exercise one to three times per week.

Straight Arm Pulldowns

This exercise works the latissimus dorsi muscles and is fairly easy to perform. This exercise requires a latissimus dorsi machine to perform. Recommended frequency: perform this exercise one to three times per week.

V Bar Pulldowns

This exercise is moderately easy to perform and targets the latissimus dorsi muscles. This exercise requires a latissimus dorsi machine with a V bar attachment. Recommended frequency: perform this exercise one to three times per week.

V Bar Pullups

This exercise is fairly difficult to perform and targets the latissimus dorsi muscles. This exercise requires a pull up bar and a V bar attachment. Recommended frequency: perform this exercise one to three times per week.

Wide Grip Pulldowns

This exercise is fairly easy to perform and targets the latissimus dorsi muscles. This exercise requires a latissimus dorsi pulldown machine to perform. Recommended frequency: perform this exercise one to three times per week.

Wide Grip Pullups

This exercise targets the latissimus dorsi muscles and is difficult to perform as it requires that you lift your entire body weight. This exercise requires a pull up bar. Recommended frequency: perform this exercise one to three times per week.

Wide Grip Rear Pulldowns

This simple exercise requires a lat pulldown machine with bar. The wide hand position adds a level of difficulty as it works your back muscles Recommended frequency: perform this exercise one to three times per week.

Back Exercises-Lower

Barbell Stiff Leg Deadlifts

This exercise works the lower back, gluteals, and hamstrings muscles and is fairly difficult to perform. This exercise requires a barbell perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Stiff Leg Deadlifts

This exercise is fairly difficult to perform and targets the lower back, gluteals, and hamstrings muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Hyperextensions

This exercise is easy to perform and targets the muscles of the lower back. This exercise requires the use of a roman chair to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Back Presses

This exercise is easy to perform and targets the lower back muscles. This exercise requires no equipment to perform. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Stiff Leg Deadlifts

This exercise targets the lower back, gluteals, and hamstrings muscles and is fairly difficult to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to three times per week.

Back Exercises-Middle

Barbell Bent Over Rows

This exercise is fairly difficult depending on the amount of weight used and targets the entire back area. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Incline Bench Dumbbell Rows

This exercise is fairly difficult to perform and works the latissimus dorsi muscles. This exercise requires the use of an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Lying T-Bar Rows

This exercise is moderately difficult to perform and targets the latissimus dorsi muscles. This exercise requires the use of a T bar machine. Recommended frequency: perform this exercise one to three times per week.

Machine Rows

This exercise targets the latissimus dorsi muscles and is fairly easy to perform. This exercise requires the use of a row machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Arm Barbell Rows

This exercise is fairly difficult to perform and works the entire back area. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week.

Reverse Grip Bent Over Rows

This exercise works the entire back region and is fairly difficult to perform. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week.

Seated Cable Rows

This exercise is fairly difficult to perform and targets the entire back area, especially the latissimus dorsi muscles. this exercise requires a cable row machine. Recommended frequency: perform this exercise one to three times per week.

Single Arm Dumbbell Rows

This exercise is of moderate difficulty and targets the latissimus dorsi muscles, one side at a time. This exercise requires the use of a flat bench and a dumbbell. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Rows

This exercise targets the entire back area and is moderately difficult to perform. This exercise requires the use of a Smith machine. Recommended frequency: perform this exercise one to three times per week.

T-Bar Rows

This exercise is fairly difficult to perform and works the entire back region, particularly the latissimus dorsi muscles. This exercise is perfromed using a barbell. Recommended frequency: perform this exercise one to three times per week.

Two Arm Dumbbell Rows

This exercise targets the entire back area, specifically the latissimus dorsi muscles and is fairly difficult to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Two Arm Hammer Dumbbell Rows

This exercise works the entire back area, especially the latissimus dorsi muscles and is fairly difficult to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Biceps-Barbell Exercises

Barbell Curls w/Wide Grip

This exercise is moderately easy to perform and exercises the biceps muscles. This exercise, when performed, requires a barbell. Recommended Frequency: perform this exercise two to three times per week.

Close Grip Barbell Curls

This exercise is fairly easy to perform and focuses on the biceps. This exercise adds a bit more difficulty to the standard barbell curl and requires a barbell to perform. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Concentration Curls

This exercise targets the biceps muscles and is moderately difficult to perform. This exercise is performed using a flat bench or chair and an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Curls

This exercise targets the biceps muscles from a different angle and is moderately easy to perform. This exercise is performed using an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Preacher Curls

This exercise is easy to perform and works the biceps muscles. This exercise requires the use of a preacher bench and an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Spider Curls

This exercise is fairly difficult to perform and targets the biceps muscles. This exercise requires the use of a preacher bench and an EZ curl bar or barbell. Recommended Frequency: perform this exercise two to three times per week.

Reverse Grip Barbell Curls

This exercise works the biceps and forearm muscles and is fairly easy to perform. This exercise utilizes a barbell when performed. Recommended Frequency: perform this exercise three to five times per week.

Reverse Grip Plate Curls

This exercise targets the biceps and forearm muscles and is moderately easy to perform. This exercise requires a weight plate to perform. Recommended Frequency: perform this exercise two to three times per week.

Standing Barbell Curls

This exercise is moderately easy to perform and targets the biceps muscles. This exercise requires a barbell to perform. Recommended Frequency: perform this exercise two to three times per week.

Biceps-Dumbbell Exercises

Alternating Dumbbell Curls

This exercise works the biceps muscles, one arm at a time, and is fairly easy to perform. This exercise requires the use of a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Alternating Hammer Curls

This exercise is fairly easy to perform and targets the biceps and forearms, one arm at a time. This exercise requires the use of a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Alternating Incline Dumbbell Curls

This exercise works the biceps, one arm at a time, and is fairly easy to perform. This exercise is performed using a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Dumbbell Concentration Curls

This exercise is fairly difficult to perform and targets the biceps muscles, one biceps at a time. This exercise requires a flat bench or chair and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Hammer Dumbbell Curls

This exercise works the biceps and forearm muscles, both arms at a time, and is fairly easy to perform. This exercise requires a pair of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week.

Incline Angled Dumbbell Curls

This exercise targets the biceps muscles, both arms at a time, and is fairly difficult to perform. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Incline Dumbbell Curls

This exercise is fairly easy to perform to perform and focuses on the biceps muscles. This exercise is performed with an incline bench and a pair of barbells. Recommended Frequency: perform this exercise one to three times per week.

Lying Dumbbell Curls

This exercise works the biceps muscles, both biceps at a time, and is moderately difficult to perform. This exercise requires a flat bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Preacher Hammer Dumbbell Curls

This exercise is fairly easy to perform and works both biceps and forearm muscles at a time. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise one to three times per week.

Seated Angled Dumbbell Curls

This exercise is fairly easy to perform and works the biceps muscles, both arms at a time. This exercise is performed using a flat bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Seated Dumbbell Curls

This exercise is fairly easy to perform and targets the biceps muscles, both arms at a time. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week.

Single Arm Dumbbell Incline Curls

This exercise is fairly easy to perform and works one biceps muscles at a time. This exercise requires an incline bench and a set of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week.

Single Arm Preacher Curls

This exercise is moderately easy to perform and works each biceps muscles at a time. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Standing Angled Dumbbell Curls

This exercise works the biceps muscles, both arms at a time, and is fairly easy to perform. This exercise is performed using a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Standing Zottman Dumbbell Curls

This exercise is fairly difficult to perform and targets the biceps and forearm muscles, both at a time. This exercise requires a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Two Arm Dumbbell Curls

This exercise is fairly easy to perform and targets the biceps muscles both arms at a time. This exercise uses a pair of dumbbells when performed. Recommended Frequency: perform this exercise two to three times per week.

Two Arm Dumbbell Preacher Curls

This exercise targets both biceps muscles at a time and is moderately difficult to perform. This exercise requires a preacher bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Zottman Dumbbell Preacher Curls

This exercise is fairly difficult to perform and works the biceps and forearms, one arm at a time. This exercise requires a preacher bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Biceps-Cable Exercises

Cable Preacher Curls

This exercise is fairly difficult to perform and works the biceps of both arms. This exercise requires a preacher bench and the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Cable Rope Hammer Curls

This exercise is fairly easy to perform and targets the biceps of both arms at a time. This exercise performed using the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

FreeMotion Two Arm Cable Curls

This exercise is moderately easy to perform and targets the biceps muscles of both arms at a time. This exercise uses the lower arms of a free motion machine. Recommended Frequency: perform this exercise two to three times per week.

Lying High Cable Curls

This exercise is fairly easy to perform and targets the biceps of both arms at a time. This exercise requires the use of the upper pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Lying Straight Bar Cable Curls

This exercise targets the biceps of both arms at a time and is fairly easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Machine Preacher Curls

This exercise is fairly easy to perform and works the biceps of both arms at a time. This exercise requires a preacher bench and the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Single Arm Cable Curls

This exercise targets the biceps muscles, one arm at a time and is fairly easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Standing Cable Curls

This exercise is fairly easy to perform and targets the biceps of both arms at a time. This exercise is performed using the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Two Arm Cable Curls

This exercise is moderately difficult to perform and works each of the biceps muscles at a time. This exercise uses the upper pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week.

Calf Exercises

Barbell Calf Raises

This exercise works the calf muscles and is moderately easy to perform. This exercise utilizes a barbell when performed. Recommended frequency: perform this exercise one to five times per week.

Barbell Seated Calf Raises

This exercise is similar to the seated calf raises and is fairly easy to perform. This exercise requires flat bench and a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Donkey Calf Raises

This exercise is fairly easy to perform and targets the calf muscles. This exercise requires the use of an elevated platform and a training partner to perform. Recommended frequency: perform this exercise one to five times per week.

Dumbbell Calf Raises

This exercise is fairly easy to perform and centers of working the calf muscles. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise one to five times per week.

Dumbbell Single Leg Calf Raises

This exercise is moderately easy to perform and targets one calf muscle at a time. This exercise requires a stable object for balance and a dumbbell to perform. Recommended frequency: perform this exercise one to five times per week.

Hack Machine Calf Raises

This exercise targets the calf muscles and is moderately easy to perform. This exercise requires a hack squat machine to perform. Recommended frequency: perform this exercise one to two times per week.

Leg Press Machine Calf Press

This exercise is moderately easy to perform and targets the calf muscles. This exercise requires the use of a leg press machine to perform. Recommended frequency: perform this exercise one to three times per week.

Rocking Barbell Calf Raises

This exercise targets the calf muscles and is moderately easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to five times per week.

Seated Calf Raises

This exercise is moderately easy to perform and works the calf muscles. This exercise is performed using a seated calf machine. Recommended frequency: perform this exercise one to two times per week.

Seated Single Leg Calf Raises

This exercise works the calf muscles, one calf at a time, and is easy to perform. This exercise requires the use of a flat bench and a dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Calf Raises

This exercise is fairly easy to perform and focuses on the calf muscles. this exercise is performed with the use of a platform that is 6 to 12 inches above the ground. Recommended frequency: perform this exercise one to five times per week.

Chest Exercises-Lower

Decline Barbell Bench Press

This exercise targets the lower chest muscles and is moderately easy to perform. This exercise requires the use of a decline bench press machine and a barbell. Recommended frequency: perform this exercise two to three times per week.

Decline Dumbbell Bench Press

This exercise is fairly easy to perform and works the lower chest muscles. This exercise requires a decline bench press machine and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Decline Dumbbell Flyes

This exercise works the lower chest muscles and is fairly easy to perform. This exercise requires a decline bench press machine and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Pushups

This exercise is moderately difficult to perform and targets the lower chest muscles. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Wide Grip Decline Barbell Bench Press

This exercise works the lower chest muscles and is fairly easy to perform. This exercise requires a decline bench press machine and a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Chest Exercises-Middle

Barbell Pullovers

This exercise is fairly difficult to perform and works the chest and latissimus dorsi muscles. This exercise requires the use of a flat bench and an EZ curl barbell. Recommended frequency: perform this exercise two to three times per week.

Cable Crossovers

This exercise is moderately easy to perform and targets the muscles of the chest. This exercise requires the use of a cable crossover machine to perform. Recommended frequency: perform this exercise two to three times per week.

Close Grip Bench Press

This exercise targets the chest muscles and is moderately easy to perform. This exercise utilizes a flat bench press machine and a barbell. Recommended frequency: perform this exercise two to three times per week.

Dips

This exercise is fairly difficult as it requires the ability to lift one’s body weight and works the chest muscles. This exercise is performed using a bar dip machine. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Pullovers

This exercise targets the chest and latissimus dorsi muscles and is fairly difficult to perform. This exercise requires the use of a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Flat Barbell Bench Press

This exercise is fairly easy to perform and targets the muscles of the chest. This exercise requires a flat bench press machine and a barbell. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Cable Flyes

This exercise is moderately easy to perform and targets the muscles of the chest. This exercise requires a crossover cable machine and flat bench to perform. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Dumbbell Flyes

This exercise is moderately easy to perform and focuses on the chest muscles. This exercise requires a pair of dumbbells and a flat bench to perform. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Dumbbell Press

This exercise works the chest muscles and is moderately easy to perform. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

FreeMotion Cable Crossovers

This exercise is moderately easy to perform and centers of working the chest muscles. This exercise requires a free motion cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Isometric Chest Presses

This exercise is easy to perform and works the chest muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Machine Bench Press

This exercise is easy to perform and focuses on the chest muscles. This exercise requires a bench press machine to perform. Recommended frequency: perform this exercise two to three times per week.

Medicine Ball One Arm Pushups

This exercise targets the chest muscles and is fairly difficult as it requires the ability to support the entire body. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Pec Deck Butterflys

This exercise is easy to perform and works the chest muscles. This exercise requires the use of a pec deck machine to perform. Recommended frequency: perform this exercise two to three times per week.

Pushups

This exercise is fairly difficult to perform as it requires the ability to lift and support one’s entire body. This exercise is performed without the use of equipment. Recommended frequency: perform this exercise two to three times per week.

Pushups Hands Close

This exercise is fairly difficult to perform as it requires the ability to lift and support one’s entire body weight. This exercise requires no equipment to perform. Recommended frequency: perform this exercise one to five times per week.

Single Arm Dumbbell Flyes

This exercise is fairly difficult to perform and targets on side of the chest at a time. This exercise requires a flat bench and a single dumbbell when performed. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Bench Press

This exercise targets the chest muscles and is fairly easy to perform. This exercise uses a Smith machine when performed. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Close Grip Bench Press

This exercise is easy to perform and targets the triceps muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week.

Wide Grip Barbell Bench Press

This exercise works the muscles of the chest and is moderately easy to perform. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise two to three times per week.

Chest Exercises-Upper

Declined Pushups

This exercise targets the upper chest and is fairly difficult to perform as the individual’s body weight is used to provide the resistance. This exercise requires a flat bench. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Inclined Pushups

This exercise is fairly difficult to perform as it requires core stability and focuses on working the upper chest muscles. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Hammer Grip Incline Dumbbell Press

This exercise is fairly easy to perform and works the upper chest muscles. This exercise is performed using an incline bench and a set of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Incline Barbell Bench Press

This exercise focuses more on the upper chest muscles and is moderately easy to perform. This exercise is performed using an incline bench press and a barbell. Recommended frequency: perform this exercise two to three times per week.

Incline Bench Cable Flyes

This exercise targets the upper chest muscles and is fairly difficult to perform. This exercise requires an incline bench press and a crossover cable machine. Recommended frequency: perform this exercise two to three times per week.

Incline Bench Dumbbell Press

This exercise targets the upper and center chest muscles and is fairly easy to perform. This exercise requires an incline bench and a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Incline Dumbbell Flyes

This exercise is fairly easy to perform and works the upper chest muscles. This exercise is performed using an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Incline Supinating Dumbbell Flyes

This exercise is slightly more difficult to perform and works the upper chest muscles. This exercise requires the use of an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Incline Bench Press

This exercise is moderately easy to perform and targets the upper chest muscles. This exercise requires the use of a Smith machine when performed. Recommended frequency: perform this exercise two to three times per week.

Forearms Exercises

Barbell Wrist Curls Behind The Back

This works both forearms and is fairly easy to perform. This exercise requires the use of a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Wrist Flippers

This exercise is easy to perform and focuses on working the forearms. This exercises requires a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week.

Palms Down Dumbbell Wrist Curls

This exercise is easy to perform and targets the forearms, one forearm at a time. This exercise is performed using a single dumbbell and a flat bench. Recommended frequency: perform this exercise three to five times per week.

Palms Up Barbell Wrist Curls

This exercise is fairly easy to perform and works the forearms. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise three to five times per week.

Palms Up Dumbbell Wrist Curls

This exercise works the forearms, one forearm at a time, and is easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise three to five times per week.

Reverse Barbell Curls

This exercise is fairly easy to perform and targets the forearms and biceps muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week.

Reverse Barbell Preacher Curls

This exercise is fairly difficult to perform and works the muscles of the forearms and biceps. This exercise requires an EZ curl bar and a preacher bench to perform. Recommended frequency: perform this exercise three to five times per week.

Reverse Cable Curls

This exercise targets the forearm and biceps muscles and is fairly easy to perform. This exercise requires the use of a lower pulley cable machine. Recommended frequency: perform this exercise three to five times per week.

Seated Dumbbell Palms Down Wrist Curls

This exercise is easy to perform and works both forearms at a time. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise three to five times per week.

Seated Dumbbell Palms Up Wrist Curls

This exercise targets both forearms at a time and is easy to perform. This exercise required a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week.

Seated Low Cable Wrist Curls

This exercise is fairly east to perform and works both forearms in unison. This exercise requires a flat bench and the lower pulley of a cable machine. Recommended frequency: perform this exercise three to five times per week.

Seated Palms Down Barbell Wrist Curls

This exercise is easy to perform and works both forearms at a time. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise three to five times per week.

Seated Palms Up Barbell Wrist Curls

This exercise is fairly easy to perform and targets both forearms at a time. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise three to five times per week.

Single Arm Dumbbell Palms Down Wrist Curls

This exercise works one forearm at a time and is easy to perform. This exercise utilizes a flat bench and a single dumbbell when performed. Recommended frequency: perform this exercise three to five times per week.

Single Arm Dumbbell Palms Up Wrist Curls

This exercise is easy to perform and targets one forearm at a time. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise three to five times per week.

Standing Dumbbell Reverse Curls

This exercise targets both the forearms and biceps and is fairly simple to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week.

Standing Plate Fingertip Raises

This exercise is moderately easy to perform and focuses on one forearm at a time. This exercise requires a weight plate to perform. Recommended frequency: perform this exercise one to five times per week.

Two Arm Palms Down Wrist Curls

This exercise is easy to perform and targets both forearms at a time. This exercise utilizes a flat bench and a set of dumbbells when performed. Recommended frequency: perform this exercise two to three times per week.

Two Arm Palms Up Wrist Curls

This exercise works both forearms at a time and is simple to perform. This exercise requires the use of a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Wrist Rollers

This exercise is fairly easy to perform and targets both forearms. This exercise requires the use of a wrist roller tool. Recommended frequency: perform this exercise two to three times per week.

Gluteals Exercises

Dumbbell Bench Step Ups

This exercise is fairly difficult to perform and targets the gluteals, quadriceps, and hamstrings muscles. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Elastic Band Kickbacks

This exercise is easy to perform and targets the gluteals muscles. This exercise is performed using an elastic band. Recommended frequency: perform this exercise one to five times per week.

Exercise Ball Butt Lifts

This exercise is fairly difficult to perform and works the gluteals and obliques muscles, one side at a time. This exercise requires an exercise ball to perform. ball. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Butt Raises

This exercise targets the gluteals and hamstrings muscles and is moderately difficult to perform. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Leg Lifts

This exercise is fairly difficult to perform and works the gluteals, hamstrings, and core area. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Gluteals Kickbacks

This exercise is fairly easy to perform and works the gluteal muscles. This exercise is performed without any equipment, although a floor mat may be used. Recommended frequency: perform this exercise one to five times per week.

Leg Lifts

This exercise targets the gluteals and hamstrings muscles of one leg at a time and is easy to perform. This exercise requires only a sturdy wall for balance. Recommended frequency: perform this exercise one to five times per week.

Leg Presses

This exercise is moderately easy to perform and targets the gluteals and quadriceps muscles. This exercise is performed using a leg press machine. Recommended frequency: perform this exercise one to two times per week.

Lying Butt Bridge

This exercise is easy to perform and targets the gluteal muscles. This exercise does not require any equipment, although a floor mat can be use for comfort. Recommended frequency: perform this exercise one to five times per week.

One Legged Cable Kickbacks

This exercise is fairly easy to perform and targets the gluteals muscles one leg at a time. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week.

Reverse Dumbbell Lunges

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Single Dumbbell Squats

This exercise targets the gluteals, hamstrings, and quadriceps muscles and is fairly easy to perform. This exercise requires a single dumbbell to perform. Recommended frequency: perform this exercise one to two times per week.

Smith Machine Squats

This exercise is fairly easy to perform and works the gluteals, quadriceps, and hamstrings muscles. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to two times per week.

Smith Machine Stiff Leg Deadlifts

This exercise is fairly easy to perform and works the gluteals, hamstrings, quadriceps, and lower back muscles. This exercise requires a Smith machine. Recommended frequency: perform this exercise one to three times per week.

Walking Dumbbell Lunges

This exercise is fairly difficult to perform and works the gluteals, hamstrings, and quadriceps muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Hamstrings Exercises

Barbell Deadlifts

This exercise is fairly easy to perform and targets the hamstrings, gluteals, quadricepes, and lower back muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to two times per week.

Barbell Lunges

This exercise is fairly difficult to perform and targets the hamstrings, gluteals, and quadricepes muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Barbell Stiff Leg Deadlifts

This exercise is fairly easy to perform and targets the hamstrings, gluteals, quadricepes, and lower back muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Lunges

This exercise works the hamstrings, gluteals, and quadricepes muscles and is fairly difficult to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Elastic Band Kickbacks

This exercise is easy to perform and targets the hamstrings and gluteals muscles. This exercise is performed using an elastic band. Recommended frequency: perform this exercise one to five times per week.

Hamstrings Curls

This exercise is moderately easy to perform and works the hamstrings, gluteals, and core muscles. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Leg Curls

This exercise is fairly easy to perform and targets the hamstrings and gluteals muscles. This exercise is performed using a leg curl machine. Recommended frequency: perform this exercise one to three times per week.

One Leg Lying Curls

This exercise targets the hamstrings and gluteals muscles, one leg at a time, and is fairly easy to perform. This exercise requires a leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Leg Seated Curls

This exercise is easy to perform and targets the hamstrngs one leg at a time. This exercise is performed using a seated leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Legged Cable Kickbacks

This exercise works the hamstrings and gluteals muscles and is moderately easy to perform. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Leg Curls

This exercise works the hamstrngs and is easy to perform. This exercise requires a seated leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Stiff Leg Deadlifts

This exercise targets the hamstrings, gluteals, quadricepes, and lower back muscles and is fairly easy to perform. This exercise requires a Smith machine. Recommended frequency: perform this exercise one to three times per week.

Standing Leg Curls

This exercise targets the hamstrings muscles and is fairly easy to perform. This exercise requires a standing leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week.

Neck Exercises

Face Down Plate Raises

This exercise is fairly easy to perform and targets the neck muscles. This exercise is performed using a flat bench and a weight plate. Recommended frequency: perform this exercise one to five times per week.

Face Up Plate Raises

This exercise targets the neck muscles and is moderately easy to perform. This exercise requires a flat bench and a weight plate. Recommended frequency: perform this exercise one to five times per week.

Head Forward Backward

This exercise is easy to perform and stretches the muscles of the neck. This exercise does not require the use of any equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily.

Head Shoulder Tilt

This exercise stretches the neck muscles and is easy to perform. This exercise can be performed virtually anywhere and does not require the use of any equipment. Recommended frequency: this exercise can be performed daily.

Head Side To Side

This exercise is easy to perform and stretches the neck muscles. This exercise requires the use of no equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily.

Isometric Front and Back

This exercise is easy to perform targets the neck muscles. This exercise requires no equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily.

Isometric Sides

This exercise works the neck muscles and is easy to perform. This exercise is performed without the use of any equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily.

Neck Circle Rolls

This exercise stretches the neck muscles and can be performed virtually anywhere. This exercise is easy to perform and requires no equipment. Recommended frequency: this exercise can be performed daily.

Seated Towel Raises

This exercise is easy to perform and works the neck muscles. This exercise requires a flat bench and a towel to perform. Recommended frequency: perform this exercise three to five times per week.

Standing Towel Raises

This exercise targets the nexk muscles and is easy to perform. This exercise is performed using a towel. Recommended frequency: perform this exercise three to five times per week.

Quadriceps Exercises

45 degree Leg Presses

This exercise works the gluteals, hamstrings, quadriceps muscles and is easy to perform. This exercise requires a 45 degree leg press machine to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Bench Squats

This exercise works the gluteals, hamstrings, and quadriceps muscles and is fairly easy to perform. This exercise requires a flat bench and a barbell. Recommended frequency: perform this exercise one to three times per week.

Barbell Deadlifts

This exercise is fairly easy to perform and works the gluteals, hamstrings, quadriceps, and lower back muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to two times per week.

Barbell Hack Squats

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise is performed using a barbell Recommended frequency: perform this exercise one to three times per week.

Barbell Lunges

This exercise is fairly difficult to perform and works the muscle of the quadriceps, gluteals, and hamstrings. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Barbell Squats

This exercise targets the gluteals, hamstrings, and quadriceps muscles and is moderately easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Step Ups

This exercise is difficult to perform and targets the quadriceps, gluteals, and hamstrings muscles. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise one to three times per week.

Cable Inner Thigh Pulls

This exercise is easy to perform and targets the inner thigh and quadriceps muscles. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Bench Squats

This exercise is fairly easy to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Lateral Raise Squats

This exercise is fairly difficult to perform and works the gluteals, hamstrings, quadriceps, and deltoids muscles. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Lunges

This exercise targets the muscle of the quadriceps, gluteals, and hamstrings and is fairly difficult to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Side Lunges

This exercise is moderately easy to perform and works the quadriceps, gluteals, and hip muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Squats

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Step Ups

This exercise focuses on the quadriceps, gluteals, and hamstrings muscles and is difficult to perform. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Front Barbell Bench Squats

This exercise works the gluteals, hamstrings, and quadriceps muscles and is fairly difficult to perform. This exercise uses a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Front Barbell Squats

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a barbell perform. Recommended frequency: perform this exercise two to three times per week.

Hack Squats

This exercise is easy to perform and targets the quadriceps, gluteals, and hamstrings muscles. This exercise requires the hack squat machine to perform. Recommended frequency: perform this exercise one to three times per week.

Jump Squats

This exercise is fairly difficult to perform and works the quadriceps, gluteals, hamstrings and core area muscles. This exercise does not require any equipment. Recommended frequency: perform this exercise one to three times per week.

Leg Extensions

This exercise targets the quadriceps muscles and is easy to perform. This exercise is performed using a leg extension machine. Recommended frequency: perform this exercise two to three times per week.

Leg Presses

This exercise is easy to perform and targets the gluteals, hamstrings, quadriceps muscles. This exercise requires a leg press machine to perform. Recommended frequency: perform this exercise one to two times per week.

Machine Squats

This exercise is easy to perform and focuses on the muscles of the gluteals, hamstrings, quadriceps. This exercise is performed using a leg squat machine. Recommended frequency: perform this exercise one to three times per week.

One Leg Extensions

This exercise targets the quadriceps muscles, one leg at a time. This exercise requires a leg extension machine to perform. Recommended frequency: perform this exercise two to three times per week.

One Leg Hack Squats

This exercise is fairly difficult to perform and works the quadriceps, hamstrings, and gluteals muscles, one leg at a time. This exercise requires a hack squat machine. Recommended frequency: perform this exercise one to three times per week.

One Leg Machine Squats

This exercise is fairly easy to perform and works the quadriceps, gluteals, and hamstrings muscles. This exercise requires a leg squat machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Leg Presses

This exercise targets the quadriceps, gluteals, and hamstrings muscles and is fairly easy to perform. This exercise requires a leg press machine to perform. Recommended frequency: perform this exercise one to three times per week.

Power Cleans

This exercise is difficult to perform and works most major muscles in the body. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Reverse Dumbbell Lunges

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Single Dumbbell Squats

This exercise is fairly easy to perform and targets the gluteals, hamstrings, quadriceps muscles. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise one to two times per week.

Smith Machine Squats

This exercise works the gluteals, hamstrings, quadriceps muscles and is fairly easy to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to two per week.

Thigh Abductors

This exercise is easy to perform and targets the outer thigh and hip muscles. This exercise is performed using a thigh abductor machine. Recommended frequency: perform this exercise one to three times per week.

Thigh Adductors

This exercise works the inner thigh, groin, and hip muscles and is easy to perform. This exercise requires a thigh adductor machine to perform. Recommended frequency: perform this exercise one to three times per week.

Wide Barbell Squats

This exercise is fairly easy to perform and targets the muscles of the gluteals, hamstrings, quadriceps. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week.

Shoulders Exercises-Anterior Deltoids (front)

Dumbbell Upright Rows

This exercise is easy to perform and works both sets of trapezius muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Front Barbell Deltoids Raises

This exercise targets on both sets of deltoids muscles and is fairly easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Front Deltoids Plate Raises

This exercise is easy to perform and works both sets of deltoids muscles at a time. This exercise requires a weight plate to perform. Recommended frequency: perform this exercise one to three times per week.

Incline Two Arm Deltoids Dumbbell Raises

This exercise targets both sets of deltoids muscles and is fairly easy to perform. This exercise requires an incline bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Medicine Ball Front Deltoids Raises

This exercise is easy to perform and works both sets of deltoids muscles at the same time. This exercise is performed using a medicine ball. Recommended frequency: perform this exercise one to five times per week.

One Arm Front Cable Raises

This exercise targets the anterior deltoids muscles, one arm at a time, and is fairly easy to perform. This exercise uses the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week.

One Arm Front Deltoids Dumbbell Raises

This exercise is easy to perform and works the the anterior deltoids muscles, one arm at a time. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Front Deltoids Presses

This exercise is easy to perform and targets the anterior deltoids muscles. This exercise requires the use of a Smith machine to perform. Recommended frequency: perform this exercise one to three times per week.

Two Arm Dumbbell Raises Over Head

This exercise is fairly easy to perform and targets the anterior deltoids muscles. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Two Arm Front Deltoids Dumbbell Raises

This exercise focuses on both sets of deltoids muscles at a time and is fairly easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Shoulders Exercises-Lateral Deltoids (middle)

Alternating Dumbbell Deltoids Presses

This exercise focuses on the lateral deltoids muscles and is moderately easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Upright Rows

This exercise works the lateral and posterior deltoids and the trapezius muscles and is fairly easy to perform. This exercise requires an EZ curl bar or a barbell. Recommended frequency: perform this exercise one to three times per week.

Behind the Neck Seated Barbell Deltoids Military Presses

This exercise is moderately easy to perform and targets the lateral and posterior deltoid muscles. Recommended frequency: perform this exercise three to five times per week.

FreeMotion Overhead Cable Presses

This exercise is fairly easy to perform and targets both sets of lateral deltoids muscles at a time. This exercise requires a free motion cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Incline One Arm Deltoids Lateral Raises

This exercise is fairy easy to perform and targets the lateral and posterior deltoids muscles. This exercise requires an incline bench and a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Machine Deltoids Military Presses

This exercise is moderately easy to perform and focuses on the lateral deltoids muscles. This exercise requires deltoids press machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Arm Side Deltoids Laterals

This exercise works the lateral deltoids muscles, one arm at a time, and is easy to perform. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise one to three times per week.

Seated Barbell Deltoids Military Presses

This exercise is moderately easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Dumbbell Deltoids Presses

This exercise works the lateral deltoids muscles and is fairly easy to perform. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Side Lateral Deltoids Raises

This exercise is easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a set of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Deltoids Military Presses

This exercise works the lateral deltoids muscles and is moderately easy to perform. This exercise requires the use of a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Low Cable Deltoids Raises

This exercise targets one set of lateral deltoids muscles at a time and is easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week.

Standing One Arm Dumbbell Presses

This exercise works one set of lateral deltoids muscles at a time and is easy to perform. This exercise requires the use of a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Side Lateral Deltoids Raises

This exercise works the lateral deltoids muscles and is fairly easy to perform. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Standing Two Arm Dumbbell Presses

This exercise is fairly easy to perform and targets both sets of lateral deltoids muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Twisting Dumbbell Presses

This exercise is moderately easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Two Arm Dumbbell Deltoids Upright Rows

This exercise targets the lateral and posterior deltoids and the trapezius muscles and is fairly easy to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise three to five times per week.

Shoulders Exercises-Posterior Deltoids (rear)

Bent Over Cable Rear Deltoids Raises

This exercise is fairly easy to perform and targets one set of posterior deltoids muscles. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Bent Over Rear Deltoids Raises

This exercise works both sets of posterior deltoids muscles and is moderately easy to perform. This exercise is performed using a flat bench and a set of dumbbells. Recommended frequency: perform this exercise two to four times per week.

Lying External Rotations

This exercise is fairly easy to perform and targets one set of posterior deltoids muscles. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Rear Deltoids Raises

This exercise is moderately easy to perform and works the posterior deltoids muscles. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

One Arm Lying Rear Deltoids Raises

This exercise works one set of posterior deltoids muscles at a time and is fairly easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise one to three times per week.

Reverse Incline Dumbbell Flyes

This exercise targets both set of posterior deltoids muscles and is fairly difficult to perform. This exercise is performed using an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Seated Cable Rear Lateral Raises

This exercise is moderately difficult to perform and targets the posterior deltoids muscles. This exercise requires the lower pulley of as cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Behind The Head Deltoids Presses

This exercise is moderately easy to perform and targets both sets of lateral deltoid muscles. Recommended frequency: perform this exercise one to three times per week.

Standing Barbell Deltoids Presses Behind Head

This exercise is moderately difficult to perform and targets both sets of lateral deltoids muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week.

Trapezius Exercises

Barbell Shrugs

This exercise is fairly easy to perform and targets the trapezius muscles. This exercise requires the use of a barbell. Recommended frequency: perform this exercise two to three times per week.

Barbell Shrugs Behind The Back

This exercise is moderately easy to perform and works the trapezius muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week.

Barbell Upright Rows

This exercise is fairly easy to perform and targets the muscles of the trapezius. This exercise requires the use of a barbell. Recommended frequency: perform this exercise one to three times per week.

Cable Shrugs

This exercise targets the trapezius muscles and is fairly easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Cable Upright Rows

This exercise is easy to perform and works the trapezius muscles. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Shrugs

This exercise is easy to perform and targets the trapezius muscles. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Upright Rows

This exercise is easy to perform and works both sets of trapezius muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Low Cable Rows To Neck

This exercise is moderately easy to perform and works the trapezius muscles. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Shrugs

This exercise is fairly easy to perform and focuses on the trapezius muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Upright Rows

This exercise focuses on the trapezius muscles and is fairly easy to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise two to three times per week.

Triceps Exercises

Bench Dips

This exercise is fairly easy to perform and targets both sets of triceps muscles. This exercise requires a flat bench to perform. Recommended frequency: perform this exercise two to three times per week.

Cable Lying Extensions

This exercise is moderately easy to perform and targets bots sets of triceps muscles. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Cable Rope Overhead Extensions

This exercise is fairly difficult to perform and works the triceps muscles. This exercise uses the lower pulley of a cable machine and a rope attachment. Recommended frequency: perform this exercise two to three times per week.

Cable Rope Pushdowns

This exercise targets triceps muscles and is easy to perform. This exercise requires the upper pulley of a cable machine and a rope attachment to perform. Recommended frequency: perform this exercise two to three times per week.

Close Grip Bench Press

This exercise is easy to perform and works both sets of triceps muscles. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Decline Dumbbell Extensions

This exercise is fairly easy to perform and targets the triceps muscles. This exercise requires a decline bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Decline EZ Bar Extensions

This exercise is moderately easy to perform and focuses on the triceps muscles. This exercise requires a decline bench and an EZ curl bar to perform. Recommended frequency: perform this exercise two to three times per week.

Dips

This exercise targets the triceps muscles and is difficult to perform as it requires an individual to lift their entire body weight. This exercise requires a dip machine. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Extensions

This exercise is easy to perform and focuses on both sets of triceps muscles. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Kickbacks

This exercise targets one set of triceps at a time and is easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Incline Barbell Extensions

This exercise is fairly easy to perform and targets the triceps muscles. This exercise require an incline bench and an EZ curl bar or a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Kneeling Cable Concentration Extensions

This exercise targets the triceps muscles of one arm at a time and is easy to perform. This exercise requires the upper pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Kneeling Cable Extensions

This exercise works the triceps muscles and is moderately difficult to perform. This exercise is performed using a flat bench and the upper pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Low Cable Extensions

This exercise is fairly easy to perform targets the triceps muscles. This exercise requires a flat bench and the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Low Cable Single Arm Extensions

This exercise targets one set of triceps muscles at a time and is fairly easy to perform. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week.

Lying Barbell Extensions Behind Head

This exercise is easy to perform and works the triceps muscles. This exercise requires a flat bench and an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

Lying Barbell Press To Chin

This exercise focuses on the triceps muscles and is fairly easy to perform. This exercise requires a flat bench and an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

Lying Dumbbell Extensions

This exercise is simple to perform and requires a flat bench and dumbbells of the desired weight. The movements work the triceps. Recommended frequency: perform this exercise two to three times per week.

Lying Supinating Dumbbell Extensions

This exercise works the triceps muscles and is fairly easy to perform. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Lying Triceps Extensions

This exercise is easy to perform and works the triceps muscles. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Machine Hammer Extensions

This exercise is easy to perform and targets both sets of triceps at a time. This exercise requires a triceps extension machine to perform. Recommended frequency: perform this exercise two to three times per week.

Overhead Triceps Extensions

This exercise is moderately easy to perform and targets the triceps muscles. This exercise is performed using an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

Pushups Hands Close

This exercise is fairly difficult to perform and works the triceps and pectorals muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to five times per week.

Reverse Bench Presses

This exercise targets the triceps muscles and is moderately easy to perform. This exercise requires a flat bench and an EZ curl bar or barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Reverse Grip Pushdowns

This exercise is fairly easy to perform and focuses on the triceps muscles. This exercise requires the upper pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Dumbbell Extensions

This exercise targets the triceps muscles and is fairly easy to perform. This exercise requires flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Overhead Barbell Extensions

This exercise is fairly easy to perform and works the triceps muscles. This exercise requires flat bench and an EZ curl bar or a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Single Arm Dumbbell Extensions

This exercise targets one set of triceps at a time and is easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Two Arm Dumbbell Extensions

This exercise targets both sets of triceps and is easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Single Arm Pronated Dumbbell Extensions

This exercise focuses on the triceps muscles and is fairly easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Single Arm Reverse Cable Extensions

This exercise is easy to perform and targets the triceps muscles, one arm at a time. This exercise requires the upper pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week.

Single Arm Supinating Dumbbell Extensions

This exercise targets the triceps muscles and is fairly easy to perform. This exercise is performed using a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Close Grip Bench Press

This exercise is easy to perform and targets the triceps muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week.

Standing Single Arm Dumbbell Extensions

This exercise works the triceps muscles and is fairly easy to perform. This exercise requires a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Standing Two Arm Dumbbell Extensions

This exercise targets the triceps muscles and is moderately easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Straight Bar Pushdowns

This exercise works triceps muscles and is easy to perform. This exercise requires the upper pulley of a cable machine and a straight bar attachment to perform. Recommended frequency: perform this exercise two to three times per week.

Towel Extensions

This exercise targets the triceps muscles and is fairly difficult to perform. This exercise requires a towel and a training partner to perform. Recommended frequency: perform this exercise two to three times per week.

Two Arm Lying Dumbbell Extensions

This exercise is easy to perform and works both sets of triceps muscles. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

V Bar Pushdowns

This exercise is easy to perform and works the triceps muscles. This exercise requires the upper pulley of a cable machine and a v-bar attachment to perform. Recommended frequency: perform this exercise two to three times per week.

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