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Strength Training Exercise List

The document outlines a full body workout routine that focuses on compound exercises targeting the major muscle groups. It includes exercises such as deadlifts, squats, rows, presses, and curls to work the back, chest, shoulders, arms, legs, and core. The routine hits each muscle group through combinations of pushes, pulls, and isolation exercises using barbells, dumbbells, machines, and cables.

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Iustin Onosa
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98 views2 pages

Strength Training Exercise List

The document outlines a full body workout routine that focuses on compound exercises targeting the major muscle groups. It includes exercises such as deadlifts, squats, rows, presses, and curls to work the back, chest, shoulders, arms, legs, and core. The routine hits each muscle group through combinations of pushes, pulls, and isolation exercises using barbells, dumbbells, machines, and cables.

Uploaded by

Iustin Onosa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Deadlifts

Middle Front Lower Middle Upper


Incline BB/DB Bench Press

LATS
Chest Low Cable Flye Lat Pulldowns
BB/DB Bench Press BB Row

Peck Deck Flys Cable Row

Rhomb
Back
Decline BB/DB Bench Press Wide Grip Inverted Ro

Cable Crossover Wide Grip T-Bar


Front DB Raises Farmers Walk

Traps
Shoulder Press Shrugs
Shoulders
Push

Lateral Raise Face Pulls

Pull
Cable/BB Upright Row Preacher Curls

Short
BB Row Wide Grip BB Curls
Rear

Reverse Machine Fly Concentration Curls


Lateral

Triceps Pushdowns Biceps Narrow Gripp BB Cur


Triceps

Long
Close Grip Bench Press Incline DB Curls
Long

DB Overhead Triceps Extensions Spider Curls


Skull Crusher Hammer Curls
Brachialis
Medial

Bench/Normal Dips Reverse Grip EZ Bar


Cable Overhead Triceps Extensions BB Reverse Curl
Deadlifts
Lat Pulldowns Squats

Quads
BB Row
Cable Row
Wide Grip Inverted Row Leg Press
Wide Grip T-Bar
Farmers Walk
Hamstrings

Shrugs Romanian Deadlift


Legs

Face Pulls
Preacher Curls
Wide Grip BB Curls Leg Curl
Concentration Curls
Narrow Gripp BB Curls
Incline DB Curls Calf Raises
Calves

Spider Curls
Hammer Curls
Reverse Grip EZ Bar
BB Reverse Curl

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