Scribd
Upload
58 views29 pages

Exercises by Muscle Group

This document provides a comprehensive list of exercises categorized by 13 muscle groups for coaching clients, workout plans, and group programming. Each exercise includes hyperlinks to demonstration videos for ease of use. The muscle groups covered include the upper and mid-lower chest, lats, mid-upper back, delts, biceps, triceps, traps, quads, hamstrings, glutes, calves, and abs.

Uploaded by

Big Lumber
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
58 views29 pages

Exercises by Muscle Group

This document provides a comprehensive list of exercises categorized by 13 muscle groups for coaching clients, workout plans, and group programming. Each exercise includes hyperlinks to demonstration videos for ease of use. The muscle groups covered include the upper and mid-lower chest, lats, mid-upper back, delts, biceps, triceps, traps, quads, hamstrings, glutes, calves, and abs.

Uploaded by

Big Lumber
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 29

Listed in this PDF are ALL of the exercises I

use with my 1-on-1 coaching clients, in my


ready-made workout plans, and with my
monthly group programming members.

There are 13 muscle groups that will be


covered in this PDF…they are:

1) The Upper Chest


2) The Mid-Lower Chest
3) The Lats
4) The Mid-Upper Back
5) The Delts
6) The Biceps
7) The Triceps
8) The Traps
9) The Quads
10) The Hamstrings
11) The Glutes
12) The Calves
13) The Abs

Without further ado, let’s get started!


THE BEST
UPPER CHEST
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Clavicular Pecs Machine Press

Exercise 2: Seated Clavicular Pecs Cable Press

Exercise 3: Incline Smith Machine Press

Exercise 4: Incline Barbell Bench Press

Exercise 5: Incline Dumbbell Bench Press

Exercise 6: Seated Low to High Cable Flys


THE BEST
MID-LOWER CHEST
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Sternal Pecs Machine Press

Exercise 2: Seated Sternal Pecs Cable Press

Exercise 3: Flat Smith Machine Press

Exercise 4: Flat Barbell Bench Press

Exercise 5: Flat Dumbbell Bench Press

Exercise 6: Pec Fly Machine

Exercise 7: Seated Cable Flys


THE BEST
LAT
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Wide Grip Cable Lat Pull-Down*

*You may use the machine variation as well

Exercise 2: Single Arm Cable Lat Pull-Down*

*You may use the machine variation as well

Exercise 3: Single Arm Cable Lat Row*

*You may use the machine variation as well

Exercise 4: Wide Grip Pull-Ups*

*You may do these weighted, bodyweight, or assisted

Exercise 5: Lat Pullover Machine


THE BEST
MID-UPPER BACK
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Chest Supported Machine Row - Neutral Grip

Exercise 2: Chest Supported T Bar Row - Pronated Grip

Exercise 3: Chest Supported Machine Row - Pronated Grip

Exercise 4: Chest Supported Cable Row - Neutral Grip

Exercise 5: Chest Supported DB Row - Neutral Grip

Exercise 6: Chest Supported DB Row - Pronated Grip

Exercise 7: Single Arm Dumbbell Rows - Neutral Grip

Exercise 8: Seated Cable Rows - Neutral Grip

Exercise 9: Seated Cable Rows Pronated Grip


THE BEST
DELT (SHOULDER)
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Seated Machine OHP

Exercise 2: Seated Smith Machine OHP

Exercise 3: Seated Dumbbell OHP

Exercise 4: Seated Barbell OHP

Exercise 5: Cable Lateral Raises - Wrist Height

Exercise 6: Cable Lateral Raises - Lowest Height

Exercise 7: Machine Lateral Raises

Exercise 8: Rear Delt Cable Crossover


THE BEST
BICEP
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Seated Dumbbell Curls*

*Fully upright bench preferred

Exercise 2: Single Arm Preacher Cable Curls

Exercise 3: Behind The Back Cable Curls*

*Seated preferred

Exercise 4: Machine Curls


THE BEST
TRICEP
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Dip Machine

Exercise 2: Single Arm Tricep Push-Downs*

*Cu attachment preferred

Exercise 3: Banded Smith JM Press


ff
THE BEST
TRAP
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Smith Machine Kelso Shrugs

Exercise 2: Dumbbell Kelso Shrugs


THE BEST
QUAD
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Pendulum Squat

Exercise 2: Hack Squat

Exercise 3: Heel Elevated Feet Forward Smith Squat

Exercise 4: Leg Extensions

Exercise 5: Leg Press (Quad Biased)

Exercise 6: Heel Elevated Belt Squat

Exercise 7: Heel Elevated SSB Squat

Exercise 8: Heel Elevated High Bar Back Squat


THE BEST
HAMSTRING
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Seated Leg Curls

Exercise 2: SLDLs*

*Preference: (1) GBSL Machine, (2) Pit Shark, (3) Trap


Bar, (4) Barbell, (5) Dumbbell

Exercise 3: 45 Degree Extensions*

*Machine is preferred for loading reasons

***BONUS EXERCISE***

ADduction Machine

These are NOT a Hamstrings exercise but they’re not


going to land anywhere else on this PDF so I gured I’d
drop them here! Do these if you’re Male or Female!
fi
THE BEST
GLUTE
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Glute Bridges

Preference: (1) Machine, (2) Smith Machine, (3) Barbell

Exercise 2: 45 Degree Extensions*

*Machine is preferred for loading reasons

Exercise 3: Leg Press (Glute Biased)

Exercise 4: RDLs*

*Preference: (1) GBSL Machine, (2) Pit Shark, (3) Trap


Bar, (4) Barbell, (5) Dumbbell

Exercise 5: ABduction Machine


THE BEST
CALF
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Calf Press

Exercise 2: Donkey Calf Raises

Exercise 3: Standing Calf Raises

Exercise 4: Seated Calf Raises


THE BEST
ABDOMINAL
EXERCISES
Each exercise is hyperlinked

Click the underlined words to be taken to the


demonstration video

Exercise 1: Ab Crunch Machine

Exercise 2: Weighted Decline Sit Ups*

*Hold weight BEHIND head if loading

Exercise 3: Cable Crunches

Exercise 4: Machine Oblique Crunches*

*You may use the cable variation as well

Exercise 5: Machine Torso Twists*

*You may use the cable variation as well


I hope this list helps you on
your journey to achieving
your best body ever!

Best,
Dean

You might also like