Thursday, 23 of November of 2017

Bodybuilding Exercise List

Training Split
•Monday: Chest/Shoulders/Triceps
•Wednesday: Back/Biceps/Forearms/Abs
•Friday: Legs
 

Workout Duration
•3 Hours Max (1-2 For Beginners)
•Train Hard & Smart
•Advanced Athletes can do 2 a day, one in the morning and one at night
 

Rest Between Sets
•No More Than 3 Minutes, Keep Muscles Warm All The Way Through Workout
 

Rep Ranges For Desired Goals
•Raw Strength: 1-4
•Strength/Muscle Mass: 5-7
•Muscle Mass(Hypertrophy): 8-12
•Deeper Cuts/Muscular Endurance: 12+
 

Volume Per Muscle (Sets x Exercises)
•Beginner: 3 x 3
•Intermediate: 3 x 4
•Advanced: 4 x 4
•Hardcore: 5 x 4
•Beast: 5 x 5 (Don’t kid yourself, you’ll need a few years)
 

*Keep A Training Log To Track Progress

Chest/Shoulders/Triceps

Chest Exercises
•Weighted Push-ups
•Chair or counter top (feet up) push-ups
•Machine Press
•Standing Cable Chest Flies
•Dumbell Chest Flies
•Incline Dumbell Chest Flies (upper chest)
•Decline Dumbell Chest Flies (lower chest)
•Dumbell Press
•Incline Dumbell Press (upper chest)
•Decline Dumbell Press (lower chest)
•Bench Press
•Inclined Bench Press (upper chest)
•Decline Bench Press (lower chest)

Shoulder Exercises
•Arnold Presses
•Overhead Dumbell Presses
•Overhead Cable Presses
•Single handed plate presses
•Machine Presses
•Military Presses
•Behind-The-Neck Military Presses
•Lateral Flies (Dumbells, Cables, Obscure Objects like chairs)
•Frontal Flies (Dumbells, Cables, Barbells, EZ-Bar, Obscure)
•Bent Over Flies (Dumbells or Cables)
•Shrugs, Shoulder Rolls (Trapezius – connects neck, shoulders, and back)
•Weighted Windmills (be careful not to pull rotator cuffs)
•Upright Rows (Traps)
•Isometric Holds (Shaolin Eagles Wings)
•Handstand Push-Ups
•Bent Over Single-Arm Rows (elbow locked for rear delt activation instead of triceps)

Triceps Exercises
•Close-Grip Bench Press
•Close-Grip Bench Press extended from midsection
•Close-Grip Push-ups
•Weighted Dips
•Cable Tricep Pull-downs (elbows locked down, 3 different grips)
•One-Arm Push-Ups
•Overhead Plate Extensions
•Incline Plate Extensions
•Lying Plate Extensions
•Weighted Rope Extensions
•Standing Stretch Cable Extensions (Cable based under feet)
•Dumbell Kickback extensions (shoulders and elbows locked)
•Weighted Bench Dips (2 parallel benches, hands on one, feet on the other, weight plates on lap)
•Overhead Dumbell Extensions (keep elbows close)
•Incline Dumbell Extensions
•Skull Crushers (With Barbell or EZ-Bar, keep elbows locked and lower weight to forehead, dont go too heavy for obvious reasons aforementioned in the name)
•Double Handed Single Dumbell extensions (3 positions)
•EZ-Bar Extensions (3 positions)
•T-Bar Extensions (3 positions)
•Barbell extensions
•Behind-The-Back Extensions (Barbell, Cable, Dumbell, EZ-Bar, T-Bar)
•Weighted Backpack Extensions
•Kettlebell extensions

Back/Biceps/Forearms/Abs

Back Exercises
•Barbell Deadlifts
•Single-Arm Barbell Deadlifts
•Dumbell Deadlifts
•Seated Rows
•Standing Cable Rows (Cable around pole, works rhomboids)
•Cable Pull-Downs (in front of or behind neck, 3 grips plus grip width, elbows in or spread, works lats and biceps)
•Pull-Ups & Chin-Ups (variations of grip and grip width)
•GoodMornings
•Squats & Lunges (primarily hit legs, but also hit lower back)
•Machine Back Extensions (lower back)
•Bent Over Rows (Upper Back and Rear Delts)

Biceps Exercises
•Barbell Curls (different grip variations hit muscles from different angles)
•Reverse Grip Bench Press
•Lying or slanted Chin-Ups (feet planted, similar to reverse push-ups)
•reverse push-ups (suspended, feet as high as hands)
•Machine Cable Curls (several variations of handle, grip and grip width or single vs. double handed)
•Dumbell Curls
•Lying Incline Dumbell Curls (supinated, pronated, or neutral (hammer curls))
•Lying Dumbell Curls(supinated, pronated, or neutral (hammer curls))
•Stretch Cable Curls (few variations)
•EZ-Bar Curls
•Hammer Curls (hits all 3: brachii (standard bicep muscles), brachialis (on the outside between brachii and triceps) and brachioradialis (forearm muscle))
•T-Bar Hammer Curls
•Isometric Holds
•Reverse Curls (several variations, hands pronated)
•Preacher Curls (isolate the brachii, hammer, standard supinated, reverse pronated, barbells, dumbells, machine cable or stretch cable
•Concentration Curls (seated, elbow fixed on inner knee, pinky turns outward as you lift)
•Pull-Ups & Chin-ups
•Seated Row Curls

Forearms Exercises
•Wrist Curls (Seated, with wrist on knee, or Standing, barbell behind back, Dumbell, Barbell, Cables, or Stretch Cables)
•Reverse Wrist Curls (Dumbell, Barbell, Cables, or Stretch Cables)
•Reverse Curls (Several Variations)
•Hammer Curls
•Supinated Weighted Stick Lift
•Pronated Weighted Stick Lift
•Single Handed Twists (wrists isolated, turn horizontally inward and outward, use stretch cable or dumbells, work inner and outer forearms)
•Towel Pull-Ups
•Wet Wash Cloth Single Handed Roll Ups
•Farmers Walk (Staple Exercise for strongman, great for grip strength)
•Isometric Barbell Hold
•Deadlifts
•Hand Grippers
•Thick Rubberbands (available at IronMind)
•Hand Over Hand Truck Pull with Rope (Strongman Favorite)
•Plate Grips (Flat Plates for pinch grip strength, Lipped Plates for Mid-Finger Strength)
•Stretch Cables are very effective and versatile for developing forearms
•If you have or buy one of those peg boards that you climb up by putting the peg in the hole then I wanna come over and I promise not to hit on your wife, but we should knock back a few cold ones, get rowdy, and throw down and do some mma shit, son.

Legs

Quadriceps & Hamstrings Exercises
•Barbell Squats (Free Weight or Smith Machine)
•Dumbell Squats (Weight held up to chest)
•Single-Leg Bodyweight Squats (Harder than you think)
•Box Squats
•Barbell Lunges or Lunge Walks
•Dumbell Lunges or Lunge Walks
•Dumbell Box Step-Ups*
•Barbell Box Step-Ups*
•Dumbell Squat Jumps (Plyometrics)
•Barbell Squat Jumps (Plyometrics)
•Dumbell Lunge Jumps (Plyometrics)
•Barbell Lunge Jumps (Plyometrics)
•Leg Press (inclined or declined)
•Leg Extensions
•Glute Machine
•Adductor (I know this is one for the ladies, but maybe these muscles shouldn’t be ignored)
•Abductor (I know this is one for the ladies, but maybe these muscles shouldn’t be ignored)
•Yoke Walk
•Duck Walk
•Isometric Squat Hold (Shaolin Horse Riders Stance, hold for one minute)

Calves Exercises
•Standing Machine Heel Raises
•Seated Machine Heel Raises (Donkey Lifts)
•One Footed Heel Raises (Point Toes Inwards or outwards to target different muscles)
•Weighted Stair Climbing (Walking or Running)
•Jump Rope with ankle weights


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