Scribd Logo
Upload

Welcome to Scribd!

  • 39 views

    ATH Lean Vjezbe

    Uploaded by

    G P
    This document provides a list of exercises categorized by muscle group from beginner to more advanced. For the chest, it lists pushups as the beginner exercise and then progresses to dips with weight and pushup variations. For the back, it begins with exercises like the renegade row and straight arm pushdown and becomes more challenging with moves such as weighted pull ups and human pullovers. Similarly, it starts legs with exercises like deadlifts, step ups, and hip thrusts before moving to more advanced options like glute ham raises and levitation squats.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    ATH Lean Vjezbe

    Uploaded by

    G P
    39 views1 page
    This document provides a list of exercises categorized by muscle group from beginner to more advanced. For the chest, it lists pushups as the beginner exercise and then progresses to dips with weight and pushup variations. For the back, it begins with exercises like the renegade row and straight arm pushdown and becomes more challenging with moves such as weighted pull ups and human pullovers. Similarly, it starts legs with exercises like deadlifts, step ups, and hip thrusts before moving to more advanced options like glute ham raises and levitation squats.

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides a list of exercises categorized by muscle group from beginner to more advanced. For the chest, it lists pushups as the beginner exercise and then progresses to dips with weight and pushup variations. For the back, it begins with exercises like the renegade row and straight arm pushdown and becomes more challenging with moves such as weighted pull ups and human pullovers. Similarly, it starts legs with exercises like deadlifts, step ups, and hip thrusts before moving to more advanced options like glute ham raises and levitation squats.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    39 views1 page

    ATH Lean Vjezbe

    Uploaded by

    G P
    This document provides a list of exercises categorized by muscle group from beginner to more advanced. For the chest, it lists pushups as the beginner exercise and then progresses to dips with weight and pushup variations. For the back, it begins with exercises like the renegade row and straight arm pushdown and becomes more challenging with moves such as weighted pull ups and human pullovers. Similarly, it starts legs with exercises like deadlifts, step ups, and hip thrusts before moving to more advanced options like glute ham raises and levitation squats.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 1

    Execrises Good Better Best Calistenic

    Pushup Twisting pushup Dips weighted Dips


    Floor fly Cable crossover One arm crossover Pushups variation
    Chest
    Underhand DB bench DB pullover Incline benchpress
    Kneeling landmine press Low to high crossover Barbell/DB benchpress
    Renegade row Straight arm pushdown Barbell row Human pullover
    Tripod row Back extension Weighted pull ups Pull ups
    Back
    Deadlift 1 arm cable high row Cable seated row Angel and devil
    Meadow row (one arm side) Dead row (dynamic)
    Single leg RDL Cable pull through Low barbell squat Glute ham raise
    Seated hamcurl DB leaning step up (box step up) Hip thrust Levitation squat
    Legs
    Banded step through Bulgarian squat Single leg lunges (or reverse) Slick floor
    Kettle bell swing Deadlif (or Romanian deadlift) Calf raises
    Press out (barbell plate) Facepulls DB front raises Headstand pushup
    DB reverse fly DB rear delt row Cable lateral rows Doorway facepull
    Shoulder
    Arnold Press (DB rotation) DB Side lateral raises Overhead press

    Overhead rope pushaway DB triceps kickback Straight dips Diamond pushup


    Triceps Cable bar pushdown Incline bench DB extension Close grip benchpress Cobra pushup
    Reverse grip pushdown Rope pushdown Lying tricept extension Slick floor
    Inverted chin ups Drag curl (tucked elbows) Standing DB curls Chin ups
    Biceps Preacher curl (arm support) Incline DB curl Barbell curl
    Cable flex curl Z bar curl
    Hanging knee raise Gimnastic tuck (dip bar)
    Ab roller - no lowerback ext. Side bring twist Sliding tuck
    Abs
    Hanging knee raise Levitation crunch Hanging leg raise
    Hanging corkscrew swipers

    You might also like