Weight Training ExercisesWeight Training Exercises are an outstanding form of exercise and should be included as part of virtually every individual’s overall fitness routine. Weight training exercises, or resistance training, can be defined as any exercise where the muscles are forced to contract to move an external resistance. An external resistance can be in the form of free weights, dumbbells, weight machines, Kettle Bells, elastic bands, medicine balls, body weight, or any other object that forces your muscles to contract when moving the object. While the primary benefits associated with weight training may be to increase lean muscle mass, increase strength, improve muscular tone, and improve muscular endurance; there are several additional benefits that are less obvious. For example, additional benefits associated with weight training include increases in lean muscle mass, increases in basal metabolic rate (BMR) so that the body burns more calories on a daily basis, reductions in the probability of osteoporosis by strengthening and maintaining bone density, improved muscular endurance, decreases in resting blood pressure, decreases in the risk of adult onset diabetes, decreases in the risk of several forms of cancer, increases in HDL (good type) cholesterol blood levels, strengthening of the immune system, lowering of the hearts resting heart rate, improvements in balance and coordination, and increases in the sense of mental well-being. Below you will find all of the weight training exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using weight training exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are weight training exercises. Abdominals-Lower ExercisesAbdominals Flutter KicksThis exercise is fairly difficult to perform and works the lower abdominal muscles. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week. Bent Knee Abdominals Hip RaisesThis exercise targets the lower abdominals and is of moderate difficulty. This exercise requires no equipment to perform other than a floor mat for comfort. Recommended frequency: perform this exercise two to three times per week. Decline Abdominals CrunchesThis exercise focuses on the lower abdominals and is moderately difficult to perform. This exercise requires a decline bench to perform. Recommended frequency: perform this exercise two to three times per week. Exercise Ball Abdominals Pull InsThis exercise is fairly difficult to perform and works the lower abdominals. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week. Flat Bench Abdominals Leg Pull InsThis exercise is relatively easy to perform and focuses on the lower abdominals. This exercise is performed using a flat bench. Recommended frequency: perform this exercise two to three times per week. Flat Bench Abdominals Leg RaisesThis exercise is moderately difficult to perform and focuses on the lower abdominals. This exercise is performed using only a flat bench. Recommended frequency: perform this exercise two to three times per week. Hanging Abdominals Leg RaisesThis exercise is difficult to perform and works the lower abdominals. This exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise two to three times per week. Hanging Knees To Chin RaisesThis exercise targets the lower abdominals and is relatively difficult to perform. This exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise one to three times per week. Hanging Knees To Head RaisesThis exercise is difficult to perform and targets the lower abdominals. This exercise utilizes a pull up bar when performed. Recommended frequency: perform this exercise two to three times per week. Inverted Exercise Ball Leg Pull InsThis exercise targets the lower abdominals and is moderately difficult to perform. This exercise requires the use of an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week. Lying Reverse Abdominals CrunchesThis exercise targets the entire abdominals area and is moderately difficult to perform. This exercise require no equipment to perform. Recommended frequency: perform this exercise one to three times per week. Medicine Ball Leg RaisesThis exercise is difficult to perform and targets the entire abdominals region. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week. Parallel Bar Abdominals Knee RaisesThis exercise is fairly easy to perform and focuses on the lower/middle abdominals. This exercise requires the use of parallel bars or an abdominals crunch machine. Recommended frequency: perform this exercise one to three times per week. Reverse Abdominals CrunchesThis exercise is of moderate difficulty and targets the entire abdominals region. This exercise is performed without any equipment. Recommended frequency: perform this exercise two to three times per week. Reverse Decline CrunchesThis exercise targets the lower abdominals and is moderately difficult to perform. This exercise requires a decline bench or abdominals board to perform. Recommended frequency: perform this exercise two to three times per week. Weighted Hand to Leg Abdominals CrunchesThis exercise targets the upper and lower abdominals, one side at a time, and is moderately difficult. This exercise requires the use of a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week. Abdominals-Middle & Upper ExercisesAbdominals Butt RaisesThis exercise is fairly easy to perform and targets the middle abdominals muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Abdominals Cable CrunchesThis exercise works the upper/middle abdominals and varies in difficulty based on the amount of weight used. This exercise requires a standing cable machine. Recommended frequency: perform this exercise two to three times per week. Abdominals CrunchesThis exercise is easy to perform and targets the upper abdominals area. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Abdominals Crunch MachineThis exercise targets the upper/middle abdominals and varies in difficulty based on the amount of weight used. This exercise utilizes an abdominals crunch machine. Recommended frequency: perform this exercise two to three times per week. Abdominals Sit UpsThis exercise targets the upper abdominals and to relatively easy to perform. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to five times per week. Abdominals Toe TouchersThis exercise targets the entire abdominals region and is moderately difficult to perform. This exercise does not require any equipment to perform. Recommended frequency: perform this exercise one to five times per week. Abdominals Tuck CrunchesThis exercise is moderately easy to perform and works the entire abdominals region. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Barbell Abdominals RolloutsThis exercise s difficult to perform and targets the entire abdominals area. This exercise requires the use of a barbell. Recommended frequency: perform this exercise two to three times per week. Exercise Ball Abdominals CrunchesThis exercise is fairly easy to perform and works the upper and middle abdominals muscles. This exercise require an exercise ball to perform. Recommended frequency: perform this exercise two to three times per week. Fingers To Toes Abdominals CrunchesThis exercise is difficult to perform and targets the entire abdominals region. This exercise does not require the use of any equipment to perform. Recommended frequency: perform this exercise two to three times per week. Legs On Exercise Ball Abdominals CrunchesThis exercise is easy to perform and conditions the upper abdominals muscles. This exercise is performed with the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week. Medicine Ball Crunches on Exercise BallThis exercise targets the upper and middle abdominals. This exercise requires the use of an exercise ball and a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week. Overhead Abdominals CrunchesThis exercise is moderately easy to perform and works the middle and upper abdominals. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week. Raised Knee Barbell CrunchesThis exercise is difficult to perform and targets the upper/middle abdominals. This exercise requires a barbell and varies in difficulty based on the weight of the barbell. Recommended frequency: perform this exercise two to three times per week. Straight Arm Abdominals CrunchesThis exercise targets the upper and middle abdominals muscles and is fairly difficult to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Abdominals-Obliques ExercisesBarbell Obliques Side BendsThis exercise is easy to perform and focuses on conditioning the obliques muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Dumbbell Obliques Side BendsThis exercise is fairly easy to perform and targets the obliques muscles, one side at a time. This exercise requires the use of a dumbbell. Recommended frequency: perform this exercise two to four times per week. Elbow To Knee Obliques CrunchesThis exercise is relatively easy to perform and targets the obliques and entire abdominals region. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week. Fingers To Heel Obliques TouchersThis exercise targets the oblique muscles and is easy to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Flutter Kick Obliques CrunchesThis exercise targets the obliques muscles and is moderately difficult to perform. This exercise does not require any equipment to perform. Recommended frequency: perform this exercise two to three times per week. Hanging Obliques Knee RaisesThis exercise works the obliques and lower abdominals and is fairly difficult to perform. The exercise requires the use of a pull up bar to perform. Recommended frequency: perform this exercise two to three times per week. Lying Obliques Leg RaisesThis exercise is fairly easy to perform and targets the obliques muscles, one side at a time. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week. Lying Side Obliques CrunchesThis exercise is easy to perform targets the obliques muscles, one side at a time. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to three times per week. Obliques CrunchesThis exercise is relatively easy to perform and targets the obliques and upper abdominals. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to three times per week. Obliques Decline CrunchesThis exercise is moderately difficult to perform and targets the obliques and lower abdominals. This exercise uses a decline bench when performed. Recommended frequency: perform this exercise one to three times per week. Obliques Plate TwistsThis exercise requires is moderately difficult to perform and works the obliques and lower abdominals muscles. This exercise is performed using a free weight plate. Recommended frequency: perform this exercise two to three times per week. Obliques TwistsThis exercise is fairly easy to perform and targets the obliques and upper abdominals areas. This exercise does not requires the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Seated Obliques Barbell TwistsThis exercise is easy to perform and focuses on conditioning the obliques muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week. Back ExercisesClose Grip PulldownsThis simple exercise requires a lat pulldown machine with bar. The narrow hand position adds a level of difficulty as it works your back muscles Recommended frequency: perform this exercise one to three times per week. PullupsThis exercise targets the latissimus dorsi and is fairly difficult as it requires that you lift your entire body weight. This exercise requires a pull up bar to perform. Recommended frequency: perform this exercise one to three times per week. Reverse Grip PulldownsThis exercise is easy to perform and works the latissimus dorsi muscles. This exercise requires a latissimus dorsi pulldown machine to perform. Recommended frequency: perform this exercise one to three times per week. Straight Arm PulldownsThis exercise works the latissimus dorsi muscles and is fairly easy to perform. This exercise requires a latissimus dorsi machine to perform. Recommended frequency: perform this exercise one to three times per week. V Bar PulldownsThis exercise is moderately easy to perform and targets the latissimus dorsi muscles. This exercise requires a latissimus dorsi machine with a V bar attachment. Recommended frequency: perform this exercise one to three times per week. V Bar PullupsThis exercise is fairly difficult to perform and targets the latissimus dorsi muscles. This exercise requires a pull up bar and a V bar attachment. Recommended frequency: perform this exercise one to three times per week. Wide Grip PulldownsThis exercise is fairly easy to perform and targets the latissimus dorsi muscles. This exercise requires a latissimus dorsi pulldown machine to perform. Recommended frequency: perform this exercise one to three times per week. Wide Grip PullupsThis exercise targets the latissimus dorsi muscles and is difficult to perform as it requires that you lift your entire body weight. This exercise requires a pull up bar. Recommended frequency: perform this exercise one to three times per week. Wide Grip Rear PulldownsThis simple exercise requires a lat pulldown machine with bar. The wide hand position adds a level of difficulty as it works your back muscles Recommended frequency: perform this exercise one to three times per week. Back Exercises-LowerBarbell Stiff Leg DeadliftsThis exercise works the lower back, gluteals, and hamstrings muscles and is fairly difficult to perform. This exercise requires a barbell perform. Recommended frequency: perform this exercise one to three times per week. Dumbbell Stiff Leg DeadliftsThis exercise is fairly difficult to perform and targets the lower back, gluteals, and hamstrings muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. HyperextensionsThis exercise is easy to perform and targets the muscles of the lower back. This exercise requires the use of a roman chair to perform. Recommended frequency: perform this exercise one to three times per week. Lying Back PressesThis exercise is easy to perform and targets the lower back muscles. This exercise requires no equipment to perform. Recommended frequency: perform this exercise one to three times per week. Smith Machine Stiff Leg DeadliftsThis exercise targets the lower back, gluteals, and hamstrings muscles and is fairly difficult to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to three times per week. Back Exercises-MiddleBarbell Bent Over RowsThis exercise is fairly difficult depending on the amount of weight used and targets the entire back area. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Incline Bench Dumbbell RowsThis exercise is fairly difficult to perform and works the latissimus dorsi muscles. This exercise requires the use of an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Lying T-Bar RowsThis exercise is moderately difficult to perform and targets the latissimus dorsi muscles. This exercise requires the use of a T bar machine. Recommended frequency: perform this exercise one to three times per week. Machine RowsThis exercise targets the latissimus dorsi muscles and is fairly easy to perform. This exercise requires the use of a row machine to perform. Recommended frequency: perform this exercise one to three times per week. One Arm Barbell RowsThis exercise is fairly difficult to perform and works the entire back area. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week. Reverse Grip Bent Over RowsThis exercise works the entire back region and is fairly difficult to perform. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week. Seated Cable RowsThis exercise is fairly difficult to perform and targets the entire back area, especially the latissimus dorsi muscles. this exercise requires a cable row machine. Recommended frequency: perform this exercise one to three times per week. Single Arm Dumbbell RowsThis exercise is of moderate difficulty and targets the latissimus dorsi muscles, one side at a time. This exercise requires the use of a flat bench and a dumbbell. Recommended frequency: perform this exercise one to three times per week. Smith Machine RowsThis exercise targets the entire back area and is moderately difficult to perform. This exercise requires the use of a Smith machine. Recommended frequency: perform this exercise one to three times per week. T-Bar RowsThis exercise is fairly difficult to perform and works the entire back region, particularly the latissimus dorsi muscles. This exercise is perfromed using a barbell. Recommended frequency: perform this exercise one to three times per week. Two Arm Dumbbell RowsThis exercise targets the entire back area, specifically the latissimus dorsi muscles and is fairly difficult to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Two Arm Hammer Dumbbell RowsThis exercise works the entire back area, especially the latissimus dorsi muscles and is fairly difficult to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Biceps-Barbell ExercisesBarbell Curls w/Wide GripThis exercise is moderately easy to perform and exercises the biceps muscles. This exercise, when performed, requires a barbell. Recommended Frequency: perform this exercise two to three times per week. Close Grip Barbell CurlsThis exercise is fairly easy to perform and focuses on the biceps. This exercise adds a bit more difficulty to the standard barbell curl and requires a barbell to perform. Recommended Frequency: perform this exercise two to three times per week. EZ Bar Concentration CurlsThis exercise targets the biceps muscles and is moderately difficult to perform. This exercise is performed using a flat bench or chair and an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week. EZ Bar CurlsThis exercise targets the biceps muscles from a different angle and is moderately easy to perform. This exercise is performed using an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week. EZ Bar Preacher CurlsThis exercise is easy to perform and works the biceps muscles. This exercise requires the use of a preacher bench and an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week. EZ Bar Spider CurlsThis exercise is fairly difficult to perform and targets the biceps muscles. This exercise requires the use of a preacher bench and an EZ curl bar or barbell. Recommended Frequency: perform this exercise two to three times per week. Reverse Grip Barbell CurlsThis exercise works the biceps and forearm muscles and is fairly easy to perform. This exercise utilizes a barbell when performed. Recommended Frequency: perform this exercise three to five times per week. Reverse Grip Plate CurlsThis exercise targets the biceps and forearm muscles and is moderately easy to perform. This exercise requires a weight plate to perform. Recommended Frequency: perform this exercise two to three times per week. Standing Barbell CurlsThis exercise is moderately easy to perform and targets the biceps muscles. This exercise requires a barbell to perform. Recommended Frequency: perform this exercise two to three times per week. Biceps-Dumbbell ExercisesAlternating Dumbbell CurlsThis exercise works the biceps muscles, one arm at a time, and is fairly easy to perform. This exercise requires the use of a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Alternating Hammer CurlsThis exercise is fairly easy to perform and targets the biceps and forearms, one arm at a time. This exercise requires the use of a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Alternating Incline Dumbbell CurlsThis exercise works the biceps, one arm at a time, and is fairly easy to perform. This exercise is performed using a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Dumbbell Concentration CurlsThis exercise is fairly difficult to perform and targets the biceps muscles, one biceps at a time. This exercise requires a flat bench or chair and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Hammer Dumbbell CurlsThis exercise works the biceps and forearm muscles, both arms at a time, and is fairly easy to perform. This exercise requires a pair of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week. Incline Angled Dumbbell CurlsThis exercise targets the biceps muscles, both arms at a time, and is fairly difficult to perform. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Incline Dumbbell CurlsThis exercise is fairly easy to perform to perform and focuses on the biceps muscles. This exercise is performed with an incline bench and a pair of barbells. Recommended Frequency: perform this exercise one to three times per week. Lying Dumbbell CurlsThis exercise works the biceps muscles, both biceps at a time, and is moderately difficult to perform. This exercise requires a flat bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Preacher Hammer Dumbbell CurlsThis exercise is fairly easy to perform and works both biceps and forearm muscles at a time. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise one to three times per week. Seated Angled Dumbbell CurlsThis exercise is fairly easy to perform and works the biceps muscles, both arms at a time. This exercise is performed using a flat bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Seated Dumbbell CurlsThis exercise is fairly easy to perform and targets the biceps muscles, both arms at a time. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week. Single Arm Dumbbell Incline CurlsThis exercise is fairly easy to perform and works one biceps muscles at a time. This exercise requires an incline bench and a set of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week. Single Arm Preacher CurlsThis exercise is moderately easy to perform and works each biceps muscles at a time. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Standing Angled Dumbbell CurlsThis exercise works the biceps muscles, both arms at a time, and is fairly easy to perform. This exercise is performed using a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Standing Zottman Dumbbell CurlsThis exercise is fairly difficult to perform and targets the biceps and forearm muscles, both at a time. This exercise requires a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Two Arm Dumbbell CurlsThis exercise is fairly easy to perform and targets the biceps muscles both arms at a time. This exercise uses a pair of dumbbells when performed. Recommended Frequency: perform this exercise two to three times per week. Two Arm Dumbbell Preacher CurlsThis exercise targets both biceps muscles at a time and is moderately difficult to perform. This exercise requires a preacher bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Zottman Dumbbell Preacher CurlsThis exercise is fairly difficult to perform and works the biceps and forearms, one arm at a time. This exercise requires a preacher bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week. Biceps-Cable ExercisesCable Preacher CurlsThis exercise is fairly difficult to perform and works the biceps of both arms. This exercise requires a preacher bench and the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Cable Rope Hammer CurlsThis exercise is fairly easy to perform and targets the biceps of both arms at a time. This exercise performed using the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. FreeMotion Two Arm Cable CurlsThis exercise is moderately easy to perform and targets the biceps muscles of both arms at a time. This exercise uses the lower arms of a free motion machine. Recommended Frequency: perform this exercise two to three times per week. Lying High Cable CurlsThis exercise is fairly easy to perform and targets the biceps of both arms at a time. This exercise requires the use of the upper pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Lying Straight Bar Cable CurlsThis exercise targets the biceps of both arms at a time and is fairly easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Machine Preacher CurlsThis exercise is fairly easy to perform and works the biceps of both arms at a time. This exercise requires a preacher bench and the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Single Arm Cable CurlsThis exercise targets the biceps muscles, one arm at a time and is fairly easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Standing Cable CurlsThis exercise is fairly easy to perform and targets the biceps of both arms at a time. This exercise is performed using the lower pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Two Arm Cable CurlsThis exercise is moderately difficult to perform and works each of the biceps muscles at a time. This exercise uses the upper pulley of a cable machine. Recommended Frequency: perform this exercise two to three times per week. Calf ExercisesBarbell Calf RaisesThis exercise works the calf muscles and is moderately easy to perform. This exercise utilizes a barbell when performed. Recommended frequency: perform this exercise one to five times per week. Barbell Seated Calf RaisesThis exercise is similar to the seated calf raises and is fairly easy to perform. This exercise requires flat bench and a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Donkey Calf RaisesThis exercise is fairly easy to perform and targets the calf muscles. This exercise requires the use of an elevated platform and a training partner to perform. Recommended frequency: perform this exercise one to five times per week. Dumbbell Calf RaisesThis exercise is fairly easy to perform and centers of working the calf muscles. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise one to five times per week. Dumbbell Single Leg Calf RaisesThis exercise is moderately easy to perform and targets one calf muscle at a time. This exercise requires a stable object for balance and a dumbbell to perform. Recommended frequency: perform this exercise one to five times per week. Hack Machine Calf RaisesThis exercise targets the calf muscles and is moderately easy to perform. This exercise requires a hack squat machine to perform. Recommended frequency: perform this exercise one to two times per week. Leg Press Machine Calf PressThis exercise is moderately easy to perform and targets the calf muscles. This exercise requires the use of a leg press machine to perform. Recommended frequency: perform this exercise one to three times per week. Rocking Barbell Calf RaisesThis exercise targets the calf muscles and is moderately easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to five times per week. Seated Calf RaisesThis exercise is moderately easy to perform and works the calf muscles. This exercise is performed using a seated calf machine. Recommended frequency: perform this exercise one to two times per week. Seated Single Leg Calf RaisesThis exercise works the calf muscles, one calf at a time, and is easy to perform. This exercise requires the use of a flat bench and a dumbbell to perform. Recommended frequency: perform this exercise one to three times per week. Standing Calf RaisesThis exercise is fairly easy to perform and focuses on the calf muscles. this exercise is performed with the use of a platform that is 6 to 12 inches above the ground. Recommended frequency: perform this exercise one to five times per week. Chest Exercises-LowerDecline Barbell Bench PressThis exercise targets the lower chest muscles and is moderately easy to perform. This exercise requires the use of a decline bench press machine and a barbell. Recommended frequency: perform this exercise two to three times per week. Decline Dumbbell Bench PressThis exercise is fairly easy to perform and works the lower chest muscles. This exercise requires a decline bench press machine and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Decline Dumbbell FlyesThis exercise works the lower chest muscles and is fairly easy to perform. This exercise requires a decline bench press machine and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Exercise Ball PushupsThis exercise is moderately difficult to perform and targets the lower chest muscles. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise two to three times per week. Wide Grip Decline Barbell Bench PressThis exercise works the lower chest muscles and is fairly easy to perform. This exercise requires a decline bench press machine and a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Chest Exercises-MiddleBarbell PulloversThis exercise is fairly difficult to perform and works the chest and latissimus dorsi muscles. This exercise requires the use of a flat bench and an EZ curl barbell. Recommended frequency: perform this exercise two to three times per week. Cable CrossoversThis exercise is moderately easy to perform and targets the muscles of the chest. This exercise requires the use of a cable crossover machine to perform. Recommended frequency: perform this exercise two to three times per week. Close Grip Bench PressThis exercise targets the chest muscles and is moderately easy to perform. This exercise utilizes a flat bench press machine and a barbell. Recommended frequency: perform this exercise two to three times per week. DipsThis exercise is fairly difficult as it requires the ability to lift one's body weight and works the chest muscles. This exercise is performed using a bar dip machine. Recommended frequency: perform this exercise two to three times per week. Dumbbell PulloversThis exercise targets the chest and latissimus dorsi muscles and is fairly difficult to perform. This exercise requires the use of a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week. Flat Barbell Bench PressThis exercise is fairly easy to perform and targets the muscles of the chest. This exercise requires a flat bench press machine and a barbell. Recommended frequency: perform this exercise two to three times per week. Flat Bench Cable FlyesThis exercise is moderately easy to perform and targets the muscles of the chest. This exercise requires a crossover cable machine and flat bench to perform. Recommended frequency: perform this exercise two to three times per week. Flat Bench Dumbbell FlyesThis exercise is moderately easy to perform and focuses on the chest muscles. This exercise requires a pair of dumbbells and a flat bench to perform. Recommended frequency: perform this exercise two to three times per week. Flat Bench Dumbbell PressThis exercise works the chest muscles and is moderately easy to perform. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. FreeMotion Cable CrossoversThis exercise is moderately easy to perform and centers of working the chest muscles. This exercise requires a free motion cable machine to perform. Recommended frequency: perform this exercise one to three times per week. Isometric Chest PressesThis exercise is easy to perform and works the chest muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise two to three times per week. Machine Bench PressThis exercise is easy to perform and focuses on the chest muscles. This exercise requires a bench press machine to perform. Recommended frequency: perform this exercise two to three times per week. Medicine Ball One Arm PushupsThis exercise targets the chest muscles and is fairly difficult as it requires the ability to support the entire body. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week. Pec Deck ButterflysThis exercise is easy to perform and works the chest muscles. This exercise requires the use of a pec deck machine to perform. Recommended frequency: perform this exercise two to three times per week. PushupsThis exercise is fairly difficult to perform as it requires the ability to lift and support one's entire body. This exercise is performed without the use of equipment. Recommended frequency: perform this exercise two to three times per week. Pushups Hands CloseThis exercise is fairly difficult to perform as it requires the ability to lift and support one's entire body weight. This exercise requires no equipment to perform. Recommended frequency: perform this exercise one to five times per week. Single Arm Dumbbell FlyesThis exercise is fairly difficult to perform and targets on side of the chest at a time. This exercise requires a flat bench and a single dumbbell when performed. Recommended frequency: perform this exercise two to three times per week. Smith Machine Bench PressThis exercise targets the chest muscles and is fairly easy to perform. This exercise uses a Smith machine when performed. Recommended frequency: perform this exercise two to three times per week. Smith Machine Close Grip Bench PressThis exercise is easy to perform and targets the triceps muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week. Wide Grip Barbell Bench PressThis exercise works the muscles of the chest and is moderately easy to perform. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise two to three times per week. Chest Exercises-UpperDeclined PushupsThis exercise targets the upper chest and is fairly difficult to perform as the individual's body weight is used to provide the resistance. This exercise requires a flat bench. Recommended frequency: perform this exercise two to three times per week. Exercise Ball Inclined PushupsThis exercise is fairly difficult to perform as it requires core stability and focuses on working the upper chest muscles. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise two to three times per week. Hammer Grip Incline Dumbbell PressThis exercise is fairly easy to perform and works the upper chest muscles. This exercise is performed using an incline bench and a set of dumbbells. Recommended frequency: perform this exercise two to three times per week. Incline Barbell Bench PressThis exercise focuses more on the upper chest muscles and is moderately easy to perform. This exercise is performed using an incline bench press and a barbell. Recommended frequency: perform this exercise two to three times per week. Incline Bench Cable FlyesThis exercise targets the upper chest muscles and is fairly difficult to perform. This exercise requires an incline bench press and a crossover cable machine. Recommended frequency: perform this exercise two to three times per week. Incline Bench Dumbbell PressThis exercise targets the upper and center chest muscles and is fairly easy to perform. This exercise requires an incline bench and a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Incline Dumbbell FlyesThis exercise is fairly easy to perform and works the upper chest muscles. This exercise is performed using an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week. Incline Supinating Dumbbell FlyesThis exercise is slightly more difficult to perform and works the upper chest muscles. This exercise requires the use of an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week. Smith Machine Incline Bench PressThis exercise is moderately easy to perform and targets the upper chest muscles. This exercise requires the use of a Smith machine when performed. Recommended frequency: perform this exercise two to three times per week. Forearms ExercisesBarbell Wrist Curls Behind The BackThis works both forearms and is fairly easy to perform. This exercise requires the use of a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Dumbbell Wrist FlippersThis exercise is easy to perform and focuses on working the forearms. This exercises requires a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week. Palms Down Dumbbell Wrist CurlsThis exercise is easy to perform and targets the forearms, one forearm at a time. This exercise is performed using a single dumbbell and a flat bench. Recommended frequency: perform this exercise three to five times per week. Palms Up Barbell Wrist CurlsThis exercise is fairly easy to perform and works the forearms. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise three to five times per week. Palms Up Dumbbell Wrist CurlsThis exercise works the forearms, one forearm at a time, and is easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise three to five times per week. Reverse Barbell CurlsThis exercise is fairly easy to perform and targets the forearms and biceps muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week. Reverse Barbell Preacher CurlsThis exercise is fairly difficult to perform and works the muscles of the forearms and biceps. This exercise requires an EZ curl bar and a preacher bench to perform. Recommended frequency: perform this exercise three to five times per week. Reverse Cable CurlsThis exercise targets the forearm and biceps muscles and is fairly easy to perform. This exercise requires the use of a lower pulley cable machine. Recommended frequency: perform this exercise three to five times per week. Seated Dumbbell Palms Down Wrist CurlsThis exercise is easy to perform and works both forearms at a time. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise three to five times per week. Seated Dumbbell Palms Up Wrist CurlsThis exercise targets both forearms at a time and is easy to perform. This exercise required a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week. Seated Low Cable Wrist CurlsThis exercise is fairly east to perform and works both forearms in unison. This exercise requires a flat bench and the lower pulley of a cable machine. Recommended frequency: perform this exercise three to five times per week. Seated Palms Down Barbell Wrist CurlsThis exercise is easy to perform and works both forearms at a time. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise three to five times per week. Seated Palms Up Barbell Wrist CurlsThis exercise is fairly easy to perform and targets both forearms at a time. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise three to five times per week. Single Arm Dumbbell Palms Down Wrist CurlsThis exercise works one forearm at a time and is easy to perform. This exercise utilizes a flat bench and a single dumbbell when performed. Recommended frequency: perform this exercise three to five times per week. Single Arm Dumbbell Palms Up Wrist CurlsThis exercise is easy to perform and targets one forearm at a time. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise three to five times per week. Standing Dumbbell Reverse CurlsThis exercise targets both the forearms and biceps and is fairly simple to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week. Standing Plate Fingertip RaisesThis exercise is moderately easy to perform and focuses on one forearm at a time. This exercise requires a weight plate to perform. Recommended frequency: perform this exercise one to five times per week. Two Arm Palms Down Wrist CurlsThis exercise is easy to perform and targets both forearms at a time. This exercise utilizes a flat bench and a set of dumbbells when performed. Recommended frequency: perform this exercise two to three times per week. Two Arm Palms Up Wrist CurlsThis exercise works both forearms at a time and is simple to perform. This exercise requires the use of a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Wrist RollersThis exercise is fairly easy to perform and targets both forearms. This exercise requires the use of a wrist roller tool. Recommended frequency: perform this exercise two to three times per week. Gluteals ExercisesDumbbell Bench Step UpsThis exercise is fairly difficult to perform and targets the gluteals, quadriceps, and hamstrings muscles. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Elastic Band KickbacksThis exercise is easy to perform and targets the gluteals muscles. This exercise is performed using an elastic band. Recommended frequency: perform this exercise one to five times per week. Exercise Ball Butt LiftsThis exercise is fairly difficult to perform and works the gluteals and obliques muscles, one side at a time. This exercise requires an exercise ball to perform. ball. Recommended frequency: perform this exercise one to three times per week. Exercise Ball Butt RaisesThis exercise targets the gluteals and hamstrings muscles and is moderately difficult to perform. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week. Exercise Ball Leg LiftsThis exercise is fairly difficult to perform and works the gluteals, hamstrings, and core area. This exercise is performed using an exercise ball. Recommended frequency: perform this exercise one to three times per week. Gluteals KickbacksThis exercise is fairly easy to perform and works the gluteal muscles. This exercise is performed without any equipment, although a floor mat may be used. Recommended frequency: perform this exercise one to five times per week. Leg LiftsThis exercise targets the gluteals and hamstrings muscles of one leg at a time and is easy to perform. This exercise requires only a sturdy wall for balance. Recommended frequency: perform this exercise one to five times per week. Leg PressesThis exercise is moderately easy to perform and targets the gluteals and quadriceps muscles. This exercise is performed using a leg press machine. Recommended frequency: perform this exercise one to two times per week. Lying Butt BridgeThis exercise is easy to perform and targets the gluteal muscles. This exercise does not require any equipment, although a floor mat can be use for comfort. Recommended frequency: perform this exercise one to five times per week. One Legged Cable KickbacksThis exercise is fairly easy to perform and targets the gluteals muscles one leg at a time. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week. Reverse Dumbbell LungesThis exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Single Dumbbell SquatsThis exercise targets the gluteals, hamstrings, and quadriceps muscles and is fairly easy to perform. This exercise requires a single dumbbell to perform. Recommended frequency: perform this exercise one to two times per week. Smith Machine SquatsThis exercise is fairly easy to perform and works the gluteals, quadriceps, and hamstrings muscles. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to two times per week. Smith Machine Stiff Leg DeadliftsThis exercise is fairly easy to perform and works the gluteals, hamstrings, quadriceps, and lower back muscles. This exercise requires a Smith machine. Recommended frequency: perform this exercise one to three times per week. Walking Dumbbell LungesThis exercise is fairly difficult to perform and works the gluteals, hamstrings, and quadriceps muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Hamstrings ExercisesBarbell DeadliftsThis exercise is fairly easy to perform and targets the hamstrings, gluteals, quadricepes, and lower back muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to two times per week. Barbell LungesThis exercise is fairly difficult to perform and targets the hamstrings, gluteals, and quadricepes muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Barbell Stiff Leg DeadliftsThis exercise is fairly easy to perform and targets the hamstrings, gluteals, quadricepes, and lower back muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week. Dumbbell LungesThis exercise works the hamstrings, gluteals, and quadricepes muscles and is fairly difficult to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Elastic Band KickbacksThis exercise is easy to perform and targets the hamstrings and gluteals muscles. This exercise is performed using an elastic band. Recommended frequency: perform this exercise one to five times per week. Hamstrings CurlsThis exercise is moderately easy to perform and works the hamstrings, gluteals, and core muscles. This exercise requires an exercise ball to perform. Recommended frequency: perform this exercise one to three times per week. Lying Leg CurlsThis exercise is fairly easy to perform and targets the hamstrings and gluteals muscles. This exercise is performed using a leg curl machine. Recommended frequency: perform this exercise one to three times per week. One Leg Lying CurlsThis exercise targets the hamstrings and gluteals muscles, one leg at a time, and is fairly easy to perform. This exercise requires a leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week. One Leg Seated CurlsThis exercise is easy to perform and targets the hamstrngs one leg at a time. This exercise is performed using a seated leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week. One Legged Cable KickbacksThis exercise works the hamstrings and gluteals muscles and is moderately easy to perform. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week. Seated Leg CurlsThis exercise works the hamstrngs and is easy to perform. This exercise requires a seated leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week. Smith Machine Stiff Leg DeadliftsThis exercise targets the hamstrings, gluteals, quadricepes, and lower back muscles and is fairly easy to perform. This exercise requires a Smith machine. Recommended frequency: perform this exercise one to three times per week. Standing Leg CurlsThis exercise targets the hamstrings muscles and is fairly easy to perform. This exercise requires a standing leg curl machine to perform. Recommended frequency: perform this exercise one to three times per week. Neck ExercisesFace Down Plate RaisesThis exercise is fairly easy to perform and targets the neck muscles. This exercise is performed using a flat bench and a weight plate. Recommended frequency: perform this exercise one to five times per week. Face Up Plate RaisesThis exercise targets the neck muscles and is moderately easy to perform. This exercise requires a flat bench and a weight plate. Recommended frequency: perform this exercise one to five times per week. Head Forward BackwardThis exercise is easy to perform and stretches the muscles of the neck. This exercise does not require the use of any equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily. Head Shoulder TiltThis exercise stretches the neck muscles and is easy to perform. This exercise can be performed virtually anywhere and does not require the use of any equipment. Recommended frequency: this exercise can be performed daily. Head Side To SideThis exercise is easy to perform and stretches the neck muscles. This exercise requires the use of no equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily. Isometric Front and BackThis exercise is easy to perform targets the neck muscles. This exercise requires no equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily. Isometric SidesThis exercise works the neck muscles and is easy to perform. This exercise is performed without the use of any equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily. Neck Circle RollsThis exercise stretches the neck muscles and can be performed virtually anywhere. This exercise is easy to perform and requires no equipment. Recommended frequency: this exercise can be performed daily. Seated Towel RaisesThis exercise is easy to perform and works the neck muscles. This exercise requires a flat bench and a towel to perform. Recommended frequency: perform this exercise three to five times per week. Standing Towel RaisesThis exercise targets the nexk muscles and is easy to perform. This exercise is performed using a towel. Recommended frequency: perform this exercise three to five times per week. Quadriceps Exercises45 degree Leg PressesThis exercise works the gluteals, hamstrings, quadriceps muscles and is easy to perform. This exercise requires a 45 degree leg press machine to perform. Recommended frequency: perform this exercise one to three times per week. Barbell Bench SquatsThis exercise works the gluteals, hamstrings, and quadriceps muscles and is fairly easy to perform. This exercise requires a flat bench and a barbell. Recommended frequency: perform this exercise one to three times per week. Barbell DeadliftsThis exercise is fairly easy to perform and works the gluteals, hamstrings, quadriceps, and lower back muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to two times per week. Barbell Hack SquatsThis exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise is performed using a barbell Recommended frequency: perform this exercise one to three times per week. Barbell LungesThis exercise is fairly difficult to perform and works the muscle of the quadriceps, gluteals, and hamstrings. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Barbell SquatsThis exercise targets the gluteals, hamstrings, and quadriceps muscles and is moderately easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Barbell Step UpsThis exercise is difficult to perform and targets the quadriceps, gluteals, and hamstrings muscles. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise one to three times per week. Cable Inner Thigh PullsThis exercise is easy to perform and targets the inner thigh and quadriceps muscles. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week. Dumbbell Bench SquatsThis exercise is fairly easy to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Dumbbell Lateral Raise SquatsThis exercise is fairly difficult to perform and works the gluteals, hamstrings, quadriceps, and deltoids muscles. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Dumbbell LungesThis exercise targets the muscle of the quadriceps, gluteals, and hamstrings and is fairly difficult to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Dumbbell Side LungesThis exercise is moderately easy to perform and works the quadriceps, gluteals, and hip muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Dumbbell SquatsThis exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Dumbbell Step UpsThis exercise focuses on the quadriceps, gluteals, and hamstrings muscles and is difficult to perform. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Front Barbell Bench SquatsThis exercise works the gluteals, hamstrings, and quadriceps muscles and is fairly difficult to perform. This exercise uses a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Front Barbell SquatsThis exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a barbell perform. Recommended frequency: perform this exercise two to three times per week. Hack SquatsThis exercise is easy to perform and targets the quadriceps, gluteals, and hamstrings muscles. This exercise requires the hack squat machine to perform. Recommended frequency: perform this exercise one to three times per week. Jump SquatsThis exercise is fairly difficult to perform and works the quadriceps, gluteals, hamstrings and core area muscles. This exercise does not require any equipment. Recommended frequency: perform this exercise one to three times per week. Leg ExtensionsThis exercise targets the quadriceps muscles and is easy to perform. This exercise is performed using a leg extension machine. Recommended frequency: perform this exercise two to three times per week. Leg PressesThis exercise is easy to perform and targets the gluteals, hamstrings, quadriceps muscles. This exercise requires a leg press machine to perform. Recommended frequency: perform this exercise one to two times per week. Machine SquatsThis exercise is easy to perform and focuses on the muscles of the gluteals, hamstrings, quadriceps. This exercise is performed using a leg squat machine. Recommended frequency: perform this exercise one to three times per week. One Leg ExtensionsThis exercise targets the quadriceps muscles, one leg at a time. This exercise requires a leg extension machine to perform. Recommended frequency: perform this exercise two to three times per week. One Leg Hack SquatsThis exercise is fairly difficult to perform and works the quadriceps, hamstrings, and gluteals muscles, one leg at a time. This exercise requires a hack squat machine. Recommended frequency: perform this exercise one to three times per week. One Leg Machine SquatsThis exercise is fairly easy to perform and works the quadriceps, gluteals, and hamstrings muscles. This exercise requires a leg squat machine to perform. Recommended frequency: perform this exercise one to three times per week. One Leg PressesThis exercise targets the quadriceps, gluteals, and hamstrings muscles and is fairly easy to perform. This exercise requires a leg press machine to perform. Recommended frequency: perform this exercise one to three times per week. Power CleansThis exercise is difficult to perform and works most major muscles in the body. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Reverse Dumbbell LungesThis exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Single Dumbbell SquatsThis exercise is fairly easy to perform and targets the gluteals, hamstrings, quadriceps muscles. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise one to two times per week. Smith Machine SquatsThis exercise works the gluteals, hamstrings, quadriceps muscles and is fairly easy to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to two per week. Thigh AbductorsThis exercise is easy to perform and targets the outer thigh and hip muscles. This exercise is performed using a thigh abductor machine. Recommended frequency: perform this exercise one to three times per week. Thigh AdductorsThis exercise works the inner thigh, groin, and hip muscles and is easy to perform. This exercise requires a thigh adductor machine to perform. Recommended frequency: perform this exercise one to three times per week. Wide Barbell SquatsThis exercise is fairly easy to perform and targets the muscles of the gluteals, hamstrings, quadriceps. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week. Shoulders Exercises-Anterior Deltoids (front)Dumbbell Upright RowsThis exercise is easy to perform and works both sets of trapezius muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Front Barbell Deltoids RaisesThis exercise targets on both sets of deltoids muscles and is fairly easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Front Deltoids Plate RaisesThis exercise is easy to perform and works both sets of deltoids muscles at a time. This exercise requires a weight plate to perform. Recommended frequency: perform this exercise one to three times per week. Incline Two Arm Deltoids Dumbbell RaisesThis exercise targets both sets of deltoids muscles and is fairly easy to perform. This exercise requires an incline bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Medicine Ball Front Deltoids RaisesThis exercise is easy to perform and works both sets of deltoids muscles at the same time. This exercise is performed using a medicine ball. Recommended frequency: perform this exercise one to five times per week. One Arm Front Cable RaisesThis exercise targets the anterior deltoids muscles, one arm at a time, and is fairly easy to perform. This exercise uses the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week. One Arm Front Deltoids Dumbbell RaisesThis exercise is easy to perform and works the the anterior deltoids muscles, one arm at a time. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Smith Machine Front Deltoids PressesThis exercise is easy to perform and targets the anterior deltoids muscles. This exercise requires the use of a Smith machine to perform. Recommended frequency: perform this exercise one to three times per week. Two Arm Dumbbell Raises Over HeadThis exercise is fairly easy to perform and targets the anterior deltoids muscles. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Two Arm Front Deltoids Dumbbell RaisesThis exercise focuses on both sets of deltoids muscles at a time and is fairly easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Shoulders Exercises-Lateral Deltoids (middle)Alternating Dumbbell Deltoids PressesThis exercise focuses on the lateral deltoids muscles and is moderately easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Barbell Upright RowsThis exercise works the lateral and posterior deltoids and the trapezius muscles and is fairly easy to perform. This exercise requires an EZ curl bar or a barbell. Recommended frequency: perform this exercise one to three times per week. Behind the Neck Seated Barbell Deltoids Military PressesThis exercise is moderately easy to perform and targets the lateral and posterior deltoid muscles. Recommended frequency: perform this exercise three to five times per week. FreeMotion Overhead Cable PressesThis exercise is fairly easy to perform and targets both sets of lateral deltoids muscles at a time. This exercise requires a free motion cable machine to perform. Recommended frequency: perform this exercise one to three times per week. Incline One Arm Deltoids Lateral RaisesThis exercise is fairy easy to perform and targets the lateral and posterior deltoids muscles. This exercise requires an incline bench and a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week. Machine Deltoids Military PressesThis exercise is moderately easy to perform and focuses on the lateral deltoids muscles. This exercise requires deltoids press machine to perform. Recommended frequency: perform this exercise one to three times per week. One Arm Side Deltoids LateralsThis exercise works the lateral deltoids muscles, one arm at a time, and is easy to perform. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise one to three times per week. Seated Barbell Deltoids Military PressesThis exercise is moderately easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Seated Dumbbell Deltoids PressesThis exercise works the lateral deltoids muscles and is fairly easy to perform. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Seated Side Lateral Deltoids RaisesThis exercise is easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a set of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Standing Deltoids Military PressesThis exercise works the lateral deltoids muscles and is moderately easy to perform. This exercise requires the use of a barbell to perform. Recommended frequency: perform this exercise one to three times per week. Standing Low Cable Deltoids RaisesThis exercise targets one set of lateral deltoids muscles at a time and is easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise one to three times per week. Standing One Arm Dumbbell PressesThis exercise works one set of lateral deltoids muscles at a time and is easy to perform. This exercise requires the use of a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week. Standing Side Lateral Deltoids RaisesThis exercise works the lateral deltoids muscles and is fairly easy to perform. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Standing Two Arm Dumbbell PressesThis exercise is fairly easy to perform and targets both sets of lateral deltoids muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Twisting Dumbbell PressesThis exercise is moderately easy to perform and targets the lateral deltoids muscles. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Two Arm Dumbbell Deltoids Upright RowsThis exercise targets the lateral and posterior deltoids and the trapezius muscles and is fairly easy to perform. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise three to five times per week. Shoulders Exercises-Posterior Deltoids (rear)Bent Over Cable Rear Deltoids RaisesThis exercise is fairly easy to perform and targets one set of posterior deltoids muscles. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week. Bent Over Rear Deltoids RaisesThis exercise works both sets of posterior deltoids muscles and is moderately easy to perform. This exercise is performed using a flat bench and a set of dumbbells. Recommended frequency: perform this exercise two to four times per week. Lying External RotationsThis exercise is fairly easy to perform and targets one set of posterior deltoids muscles. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise one to three times per week. Lying Rear Deltoids RaisesThis exercise is moderately easy to perform and works the posterior deltoids muscles. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. One Arm Lying Rear Deltoids RaisesThis exercise works one set of posterior deltoids muscles at a time and is fairly easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise one to three times per week. Reverse Incline Dumbbell FlyesThis exercise targets both set of posterior deltoids muscles and is fairly difficult to perform. This exercise is performed using an incline bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week. Seated Cable Rear Lateral RaisesThis exercise is moderately difficult to perform and targets the posterior deltoids muscles. This exercise requires the lower pulley of as cable machine to perform. Recommended frequency: perform this exercise one to three times per week. Smith Machine Behind The Head Deltoids PressesThis exercise is moderately easy to perform and targets both sets of lateral deltoid muscles. Recommended frequency: perform this exercise one to three times per week. Standing Barbell Deltoids Presses Behind HeadThis exercise is moderately difficult to perform and targets both sets of lateral deltoids muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week. Trapezius ExercisesBarbell ShrugsThis exercise is fairly easy to perform and targets the trapezius muscles. This exercise requires the use of a barbell. Recommended frequency: perform this exercise two to three times per week. Barbell Shrugs Behind The BackThis exercise is moderately easy to perform and works the trapezius muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week. Barbell Upright RowsThis exercise is fairly easy to perform and targets the muscles of the trapezius. This exercise requires the use of a barbell. Recommended frequency: perform this exercise one to three times per week. Cable ShrugsThis exercise targets the trapezius muscles and is fairly easy to perform. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Cable Upright RowsThis exercise is easy to perform and works the trapezius muscles. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Dumbbell ShrugsThis exercise is easy to perform and targets the trapezius muscles. This exercise is performed using a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week. Dumbbell Upright RowsThis exercise is easy to perform and works both sets of trapezius muscles at a time. This exercise requires the use of a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week. Low Cable Rows To NeckThis exercise is moderately easy to perform and works the trapezius muscles. This exercise is performed using the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Smith Machine ShrugsThis exercise is fairly easy to perform and focuses on the trapezius muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week. Smith Machine Upright RowsThis exercise focuses on the trapezius muscles and is fairly easy to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise two to three times per week. Triceps ExercisesBench DipsThis exercise is fairly easy to perform and targets both sets of triceps muscles. This exercise requires a flat bench to perform. Recommended frequency: perform this exercise two to three times per week. Cable Lying ExtensionsThis exercise is moderately easy to perform and targets bots sets of triceps muscles. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Cable Rope Overhead ExtensionsThis exercise is fairly difficult to perform and works the triceps muscles. This exercise uses the lower pulley of a cable machine and a rope attachment. Recommended frequency: perform this exercise two to three times per week. Cable Rope PushdownsThis exercise targets triceps muscles and is easy to perform. This exercise requires the upper pulley of a cable machine and a rope attachment to perform. Recommended frequency: perform this exercise two to three times per week. Close Grip Bench PressThis exercise is easy to perform and works both sets of triceps muscles. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Decline Dumbbell ExtensionsThis exercise is fairly easy to perform and targets the triceps muscles. This exercise requires a decline bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Decline EZ Bar ExtensionsThis exercise is moderately easy to perform and focuses on the triceps muscles. This exercise requires a decline bench and an EZ curl bar to perform. Recommended frequency: perform this exercise two to three times per week. DipsThis exercise targets the triceps muscles and is difficult to perform as it requires an individual to lift their entire body weight. This exercise requires a dip machine. Recommended frequency: perform this exercise two to three times per week. Dumbbell ExtensionsThis exercise is easy to perform and focuses on both sets of triceps muscles. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise two to three times per week. Dumbbell KickbacksThis exercise targets one set of triceps at a time and is easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week. Incline Barbell ExtensionsThis exercise is fairly easy to perform and targets the triceps muscles. This exercise require an incline bench and an EZ curl bar or a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Kneeling Cable Concentration ExtensionsThis exercise targets the triceps muscles of one arm at a time and is easy to perform. This exercise requires the upper pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Kneeling Cable ExtensionsThis exercise works the triceps muscles and is moderately difficult to perform. This exercise is performed using a flat bench and the upper pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Low Cable ExtensionsThis exercise is fairly easy to perform targets the triceps muscles. This exercise requires a flat bench and the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week. Low Cable Single Arm ExtensionsThis exercise targets one set of triceps muscles at a time and is fairly easy to perform. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week. Lying Barbell Extensions Behind HeadThis exercise is easy to perform and works the triceps muscles. This exercise requires a flat bench and an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week. Lying Barbell Press To ChinThis exercise focuses on the triceps muscles and is fairly easy to perform. This exercise requires a flat bench and an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week. Lying Dumbbell ExtensionsThis exercise is simple to perform and requires a flat bench and dumbbells of the desired weight. The movements work the triceps. Recommended frequency: perform this exercise two to three times per week. Lying Supinating Dumbbell ExtensionsThis exercise works the triceps muscles and is fairly easy to perform. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week. Lying Triceps ExtensionsThis exercise is easy to perform and works the triceps muscles. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week. Machine Hammer ExtensionsThis exercise is easy to perform and targets both sets of triceps at a time. This exercise requires a triceps extension machine to perform. Recommended frequency: perform this exercise two to three times per week. Overhead Triceps ExtensionsThis exercise is moderately easy to perform and targets the triceps muscles. This exercise is performed using an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week. Pushups Hands CloseThis exercise is fairly difficult to perform and works the triceps and pectorals muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to five times per week. Reverse Bench PressesThis exercise targets the triceps muscles and is moderately easy to perform. This exercise requires a flat bench and an EZ curl bar or barbell to perform. Recommended frequency: perform this exercise two to three times per week. Reverse Grip PushdownsThis exercise is fairly easy to perform and focuses on the triceps muscles. This exercise requires the upper pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week. Seated Dumbbell ExtensionsThis exercise targets the triceps muscles and is fairly easy to perform. This exercise requires flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week. Seated Overhead Barbell ExtensionsThis exercise is fairly easy to perform and works the triceps muscles. This exercise requires flat bench and an EZ curl bar or a barbell to perform. Recommended frequency: perform this exercise two to three times per week. Seated Single Arm Dumbbell ExtensionsThis exercise targets one set of triceps at a time and is easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week. Seated Two Arm Dumbbell ExtensionsThis exercise targets both sets of triceps and is easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week. Single Arm Pronated Dumbbell ExtensionsThis exercise focuses on the triceps muscles and is fairly easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week. Single Arm Reverse Cable ExtensionsThis exercise is easy to perform and targets the triceps muscles, one arm at a time. This exercise requires the upper pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week. Single Arm Supinating Dumbbell ExtensionsThis exercise targets the triceps muscles and is fairly easy to perform. This exercise is performed using a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week. Smith Machine Close Grip Bench PressThis exercise is easy to perform and targets the triceps muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week. Standing Single Arm Dumbbell ExtensionsThis exercise works the triceps muscles and is fairly easy to perform. This exercise requires a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week. Standing Two Arm Dumbbell ExtensionsThis exercise targets the triceps muscles and is moderately easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week. Straight Bar PushdownsThis exercise works triceps muscles and is easy to perform. This exercise requires the upper pulley of a cable machine and a straight bar attachment to perform. Recommended frequency: perform this exercise two to three times per week. Towel ExtensionsThis exercise targets the triceps muscles and is fairly difficult to perform. This exercise requires a towel and a training partner to perform. Recommended frequency: perform this exercise two to three times per week. Two Arm Lying Dumbbell ExtensionsThis exercise is easy to perform and works both sets of triceps muscles. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week. V Bar PushdownsThis exercise is easy to perform and works the triceps muscles. This exercise requires the upper pulley of a cable machine and a v-bar attachment to perform. Recommended frequency: perform this exercise two to three times per week. |