All right peeps, so here is a handy dandy exercise bank. A nice little resource you can take a look at when you want to switch out exercises in your program to keep from getting bored.

Keep in mind some essential compound movements that should not be left out when writing your program. These are:

• Squat
• Deadlift
• Shoulder press
• Bench press

If you are going to switch out exercises in your program, make sure to switch a compound exercise for a compound and an isolation for an isolation exercise.

BB– Barbell

DB– Dumbbell

psst……. I am still working on linking exercises for ease of use….

Quads

Squats (compound)

Variations: body weight, BB, DB, narrow (quads), wide (glutes)

Back Squats

Front Squat  / clean grip

Hack squat / machine  or BB

Overhead squat

Goblet squat

Split squat with back leg on bench

Lumber jack squat

Leg Press (compound)- narrow, neutral or wide

Lunges- ( compound) BB, DB

Walking lunges

 Single leg alternating lunges forward step or reverse step

DB side lunge

 Alternating step ups – DB, BB

Leg extensions– single leg and double leg. This exercise can be especially hard on the knees.

Calves

Standing calf raises (toe in, to straight, toe out)- machine, DB, BB, smith machine

Leg press or hack-squat machine calf raises

Seated calf raises – DB, BB, machine

Glutes & Hams

Straight leg deadlifts (compound)- DB, BB, kettlebell, single leg

Clean deadlift (compound)- BB

Snatch deadlift (compound)- BB

Leg Curls – cable, DB, machine: seated or lying down, swiss ball

Cable Kick backs

Lunges- ( compound) BB, DB

Walking lunges

 Single leg alternating lunges forward step or reverse step

DB side lunge

Smith machine lunges, reverse lunge, with high knee

Split squat- DB, BB, smith machine

Sumo squat- BW, DB, kettle bell

Good mornings

Cable pull through

Lying hip raise (feet on floor, feet on swiss ball, single leg)

Reverse hip raise– with or without swiss ball

Donkey kicks

Weighted hip thruster

Glute bridge – BB

Reverse hyperextensions Or this version

Split squat

Glute-ham raise- floor, machine

Box jumps

Hurdle Hops

Inchworm

Knee tuck jump

Prowler sprint – compound

Back

Deadlift (compound overall)

Lat Pulldowns (compound)- overhand grip, wide, neutral, narrow grip)

Standing lat pushdown

Bent Over Barbell Rows (compound) -prone or reverse grip

Seated Cable Rows (compound) -wide, narrow, neutral grip

One-arm Dumbbell Rows (compound)

Incline bench DB rows

Cable face pull

Inverted row, aka horizontal pull ups (feet on floor or up on bench)

Pullover Machine

Cable pullover– incline or decline

Back extensions

Pull-Ups (compound)- weighted, wide and neutral overhand grip

Biceps

Chin-ups (compound, underhand grip)

Reverse lat pulldowns (compound, underhand grip)

Bicep curls DB, BB, EZ bar (close grip), cable

Preacher curls (bar, DB, cable, alternating, single arm, machine)

Seated Incline DB Curls

Hammer curls

Concentration curls

Chest

Flat Bench Press (compound)- BB or DB

Incline Bench Press (compound) BB or DB

Decline Bench Press (compound) BB or DB

Dips– chest version (compound)

Flyes – cable, DB, flat, incline, decline

Pec Dec

Cable Crossovers

Push-ups

In order of increasing difficulty: modified, incline, push-up, stacked feet, decline, feet/shins on swiss ball, single leg decline, hands on bosu ball, hands on swiss ball)

            Also try: wide hands and close hands or with suspension bands

Medicine ball throws

Shoulders 

Front and middle deltoids

Overhead Press(compound) – BB, DB, standing, seated, modified

Inverted shoulder press

Arnold press

Upright row- narrow grip, wide grip

Single arm linear jammer or double arm

Alternating DB lateral raise, front raise, upright row

Middle deltoids

Lateral Raise- DB or cable

Front deltoids

Front raise- DB, BB, cable

Rear deltoids

Rear delt flyes- DB, cable

Triceps

Close grip push-up -hands forming a triangle – (compound)

Close-grip Bench Press (compound)

Skull crushers –DB or BB flat, incline

Seated overhead tricep extension – DB or Ez bar , one armed

Cable overhead tricep extension

Cable pushdown– with ext. bar, rope, single arm

Decline Triceps Extension  (compound)

Dips  (compound)

Bench dips

Kickbacks- DB, low cable

Traps

Shrugs- Cable, DB, BB

Calf Raise Machine Shrugs

Forearms

Wrist Curls (forearms resting on legs or a bench)- BB, DB, low cable

Reverse Wrist Curls- BB, DB

Wrist Roller 

Farmers walk – DB, kettlebells

Core

Note- no amount of ab work will give you 6 pack abs without shedding fat so they can shine through! and really woman… 6 pack abs are really hard to get and keep, jus sayin…. you can be dead sexy with a toned tummy and buffness all around.

Knee/Hip Leg Raises(compound)- weighted, bent knees, holding dumbbell between feet

Sit-ups- flat, decline

Crunches- upper abs- kneeling cable, machine, swiss ball, weighted.

Machine lying hip raises

Planks-deep core- Incline, decline, kneeling, T-stabilization

bicycle kicks/crunch-deep core

Captains chair knee/leg raise- deep core

plank jack- deep core

scissor crunches- deep core

V-tuck- deep core

Ab roll out- deep core

Swiss ball pike- deep core

Side plank- obliques

Oblique V-up- obliques

Cable rotation-obliques

Oblique hanging leg raise

Russian twist- obliques-weighted with ball or plate, with feet elevated

Bird Dog

Mountain climbers- slow, fast

Swiss ball jackknife

Swiss ball pike

Swiss-ball rollout

Prone cobra

Stability chop- kneeling, half kneeling, standing

Kneeling stability reverse chop

V-ups- upper abs

Vertical leg crunch-upper abs

Raised knee in- lower abs

Reverse crunch- lower abs

Flutter kicks- lower abs

Hanging Leg Raises- lower abs

Straight leg raise-lower abs