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Exercise Database

This document provides an exercise database categorized by muscle groups including chest, back, lats, traps, legs, shoulders, arms, and forearms. For each muscle group, 8-15 specific exercises are listed that can be performed using currently available equipment. The full list details over 100 exercises that can be done at home without a gym.

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herethemind
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380 views

Exercise Database

This document provides an exercise database categorized by muscle groups including chest, back, lats, traps, legs, shoulders, arms, and forearms. For each muscle group, 8-15 specific exercises are listed that can be performed using currently available equipment. The full list details over 100 exercises that can be done at home without a gym.

Uploaded by

herethemind
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Exercise database based on available currently equipment

Chest
1. BB bench press
2. DB bench press
3. Incline BB/DB bench press
4. Decline BB/DB bench press
5. DB flyes
6. Straight arm DB Pullover
7. Plate pinch press

Back
1. Deadlift
2. Yates row
3. Bent over BB row
4. One-arm DB row
5. T-bar row variation (if able to shove one end of bar in a corner)
6. DB middle back shrug
Lats
7. Lat Pulldown
8. Pull ups (don’t really have a place to do currently)
Traps
9. BB/DB shrugs
10. Behind the back BB shrug
Low back
11. Superman
12. BB good morning (or hold a DB)

Legs
1. Squat
-goblet squat as warm-up?
2. Front squat
3. Leg extensions
4. Leg curls
5. BB hip thrust
6. BB Glute bridge
7. DB Lunges
8. Stiff-legged DB deadlift
9. Romanian deadlift
10. DB Side lunges
11. Calf raises

Shoulders
1. Overhead BB/DB press
2. DB/BB upright row
3. Arnold press
Lateral
4. DB side lateral raise
Anterior
5. DB front raise (single or doubled handed)
6. Plate front raise
7. Front incline DB raise (lying on incline bench with DB, raise to vertical)
Posterior
8. DB rear delt row
9. Seated bent-over rear delt raise
10. Lying rear delt DB raise
11. Reverse DB flyes
Rotator cuff/ stretching
12. Internal rotation with cable
13. External rotation with cable
14. Side-lying external rotation
15. External rotation at 90 degrees

Arms
Biceps
1. BB/DB curl
2. E-Z bar curl
3. BB/DB/E-Z bar preacher curl
4. Reverse BB/E-Z bar preacher curl
5. DB Hammer curls
6. Concentration curl

Triceps
1. Bench dip
2. DB kickback
3. Rope pulldown
4. Lying DB tricep extension
5. Tate press
6. EZ-bar skullcrusher (can either go to forehead or over head)
7. Standing DB tricep extension

Forearms
1. Seated DB palms-up wrist curl
2. Seated DB palms-down wrist curl
3. DB lying pronation/ supination
4. Plate pinch

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