Comprehensive List of Exercises to design upper/lower body workouts

Discussion in 'Beginner Training & Nutrition' started by Juliamac, Jun 29, 2012.

  1. Juliamac

    Juliamac New Member

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    Hi guys,

    For those of us that are new, or on Erik's waiting list, you are probably trying to follow the LBC lifestyle and techniques as best you can like I am.

    I've put together a list of exercises for each major muscle groups, including whether they are a push/pull/plylo/compound exercise. I'm going to pick and choose 1 push, 1 pull and 1 compound for each muscle group during an upper/lower/full body split, with plylos for full body days.

    At this stage my game plan is:

    Mon: Lower Body + Abs
    Tue: Upper Body
    Wed: HIIT + Abs
    Thu: Lower Body
    Fri: Upper Body
    Sat:Full Body (incl. Abs)
    Sun: Rest

    Hope this helps....

    UPPER BODY

    Chest
    • Barbell/Dumbbell Bench Press (Push) (C)
    • Barbell/Dumbbell Incline press (Push)
    • Barbell/Dumbbell Decline Press (Push)
    • Incline Dumbbell Flys (Pull)
    • Flat Bench Dumbbell Flys (Pull)
    • Cable Crossovers (Pull)
    • Dips (body forward) (C)
    • Dumbbell Around the Worlds
    • Push Up’s (C )
    • Flt Bench Cable Fly’s (pull)
    • Plylo Kettle Ball Pushups (Push) (C)
    • Push Up to Side plank (Push) (C)

    Back (rehab for me)
    • T’s, Y’s, W’s
    • External rotation
    • Cable lat pull down
    • 45 degree raises

    Shoulders
    • Seated Dumbbell Press (Push)
    • Front Raises (Pull)
    • Front incline dumbbell raise (Pull)
    • Lateral Raises (Pull)
    • Reverse Flys (Pull)
    • Alternating Kettle Ball Press (C)
    • Arnold Dumbbell press (Push) (C)
    • Military Press (Push)
    • Bent over rear delt raise (Pull)
    • Cable Shoulder Press (Push)
    • Clean and Jerk (C)
    • Double Kettle Ball push press (C)
    • Jerk Balance (C)
    • One arm Kettle Ball Clean and Jerk (C)

    Biceps
    • Barbell Curls (Pull)
    • Close Grip Barbell Curls (Pull)
    • Alternate DB Curls (Pull)
    • Preacher Curls (Pull)
    • Concentration Curls (Pull)
    • Cable Curls (Pull)
    • Hammer Curls (Pull)
    • Reverse Grip EZ Bar Curls (Pull)
    • Dumbbell prone incline curl (Pull)

    Triceps
    • Seated Triceps Press (Push)
    • Skull Crushers (C)
    • Triceps kickbacks (Push)
    • Cable Triceps pushdowns (Push)
    • Overhead Cable Extension (Pull)
    • Dips (C)
    • Close-Grip Barbell press (Push)
    • Reverse –Grip Triceps pushdown (Push)
    • Close-Grip Push-Ups (C)

    LOWER BODY

    Quads
    • Barbell FULL Squats (C)
    • Leg press (Push)
    • Leg Extensions (Push)
    • Sumo Squats (C)
    • Plie Squats
    • Barbell Hack Squats (bar behind you) (C)
    • Machine Hack Squats (Standing up) (C)
    • Walking lunges (C)
    • Walking Double Lunges (C)
    • Deadlifts (C)
    • Front and rear stationary barbell lunges (C)
    • Barbell Split Squat (C)
    • Step Ups with DB/KB (C)
    • Barbell Box Squat (C)
    • One leg lunge (foot on bench/TRX)
    • Clean from blocks (C)
    • Clean Pull (C)
    • Long Jumps (Pylo)
    • Sissy Squats
    • Side-to-sides (Pylo)
    • Jump Squats (Plylo)
    • Box Jumps (Plylo)

    Hamstrings
    • Dumbbell Lunges (C)
    • Straight-legged deadlift (C)
    • Single-leg Kettleball deadlift (C)
    • Lying Leg Curl (Pull)
    • Leg curl with Swiss Ball (Pull)
    • Alternating hang-clean
    • Barbbell Good mornings (Push) (C)
    • Box Jumps (Pylos)
    • Clean (C)
    • Glute/Ham raise (reverse to ab use)
    • Hang Snatch (C)
    • Kettle Ball Swings (sing and double arm) (C)
    • Power Snatch (C)
    • Romanian Deadlift (C)
    • Jumping split squats (Plylos)

    Glutes
    • Barbell Glute Bridge (C)
    • Barbell Hip Thrust (C)
    • Donkey Kick-backs (Push)
    • Flutter kicks on Bench (Pull)
    • Kneeling Squat (C)
    • One-legged cable kickbacks (Push)

    Calves
    • Barbell/machine seated calf raises (Push)
    • Calf Raises on Leg Press (Push)
    • Standing Calf Raises on machine (Push)
    • Single-led calf raises on step (push)
    • Dumbbell Calf Raises on step

    Abs
    • Cable Ab Crunches
    • Ab Rolller on Swiss Ball
    • Air Bike on Bosu Ball
    • Jacknife sit ups
    • Toe Touches
    • Decline Crunch
    • Reverse sit ups
    • Decline Oblique twists
    • Decline Reverse Crunch
    • Exercise/TRX pull-in’s
    • Hanging leg crunch
    • Plate oblique twists
    • Reverse Crunch
    • Scissor kicks
    • Seated leg tucks
    • Standing cable wood chops
    • Burpees
    • Full Sit outs
    • Mountain climbers
    • Spider crunches
    • Supermans on swiss ball
     
    Last edited: Jun 29, 2012
  2. brooket

    brooket Active Member

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    Thanks for this list!
     
  3. novamt

    novamt Member

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    Nice! Thank you!
     
  4. Alexdanf

    Alexdanf New Member

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    Wow! I'm so glad I found this! Thanks so much :D
     
  5. Therese

    Therese New Member

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    This great! Thanks for posting, now to figure out some of these exercises.
     
  6. pegavi

    pegavi Member

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    That is a great list of exercises. I was looking at the schedule and it looks like a lot though. Lower/uppr/HIIT/lower/upper/full body . Aren't you tired on the full body day? I guess if it works for you then keep at it. I can't get to the gym on saturdays but I do have an elliptical. Would lower/upper/HIIT/lower/upper and then an HIIT or ab circuit on Saturday work ok? Is it enough volume?
     
  7. Barbj

    Barbj Member

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    What are the T's Y's and W's?
     
  8. Marilyn

    Marilyn Member

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    Thanks for the list. Seems like a lot to me but then again, I have no idea what I'm doing. :) I can at least incorporate some of these and also gives me someplace to start while I'm waiting.
     
  9. JenBower

    JenBower New Member

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    IF I am guessing this right Barbj T/Y/W refers how your arms are positioned. Say laying on a bench, facing down....you have your arms out like a T bring them closer to look like a Y and end by bringing your elbows in to your side to look like a W. I maybe wrong but that is just my guess.
     
  10. Kiwi

    Kiwi New Member

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    Great resource thanks :)
     

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