List of basic and shaping exercises
#1
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List of basic and shaping exercises
Here is a list of all the basic old school exercises needed to build a routine from.
Chest
Basic
Bench press (flat)
Bench press (incline)
Bench press (decline)
Dumbbell Press (flat, incline, decline)
Dumbbell pullovers
Smith machine press (flat, Incline and decline)
Wide grip, weighted dips
Shaping
Pec dec
Dumbbell Flyes (flat,incline or decline)
Cable crossovers
Back (lower)
Basic
Dead lifts
Stiff Legged Dead lifts
Shaping
Back extensions (hyper extensions)
Back (lats and traps)
Basic
Bent over barbell rows
Dumbbell rows
Chin-ups (weighted)
T-Bar rows
Reverse grip pulldowns
Seated cable rows
Shrugs
Upright rows
Shaping
Wide grip straight arm pulldowns
Wide grip pulldowns
Shoulders
Basic
Barbell press (seated or standing) Dumbbell press
Smith machine press
Barbell press behind the neck
Shaping
Dumbbell laterals (front, side and bent over)
Upright cable rows
Cable side laterals
Thighs
Basic
Squats
Hack Squats
Smith Machine squats
Leg Press
Shaping
Front Squats
Leg extensions
Lunges
Adductor machines
Hamstrings
Basic
Stiff Legged Dead lifts
Lying leg curl with Dumbbell between feet)
Shaping
Lying Leg curl
Standing leg curl (in special machine)
Calves
Standing Calf raises
Seated Calf raises
Toe presses on leg press machine
Donkey raises
Biceps
Basic
Barbell Curl (straight bar or EZ)
Dumbbell Curl
Hammer Curls
Shaping
Concentration Curl
Cable curls
Preacher Curl (straight bar or EZ)
Triceps
Basic
Close grip benchpress
French press (skullcrushers) with EZ bar
Overhead dumbbell extension with both hands
Shaping
Pushdowns
Kickbacks
Rope extensions
Overhead dumbbell extension one handed.
Chest
Basic
Bench press (flat)
Bench press (incline)
Bench press (decline)
Dumbbell Press (flat, incline, decline)
Dumbbell pullovers
Smith machine press (flat, Incline and decline)
Wide grip, weighted dips
Shaping
Pec dec
Dumbbell Flyes (flat,incline or decline)
Cable crossovers
Back (lower)
Basic
Dead lifts
Stiff Legged Dead lifts
Shaping
Back extensions (hyper extensions)
Back (lats and traps)
Basic
Bent over barbell rows
Dumbbell rows
Chin-ups (weighted)
T-Bar rows
Reverse grip pulldowns
Seated cable rows
Shrugs
Upright rows
Shaping
Wide grip straight arm pulldowns
Wide grip pulldowns
Shoulders
Basic
Barbell press (seated or standing) Dumbbell press
Smith machine press
Barbell press behind the neck
Shaping
Dumbbell laterals (front, side and bent over)
Upright cable rows
Cable side laterals
Thighs
Basic
Squats
Hack Squats
Smith Machine squats
Leg Press
Shaping
Front Squats
Leg extensions
Lunges
Adductor machines
Hamstrings
Basic
Stiff Legged Dead lifts
Lying leg curl with Dumbbell between feet)
Shaping
Lying Leg curl
Standing leg curl (in special machine)
Calves
Standing Calf raises
Seated Calf raises
Toe presses on leg press machine
Donkey raises
Biceps
Basic
Barbell Curl (straight bar or EZ)
Dumbbell Curl
Hammer Curls
Shaping
Concentration Curl
Cable curls
Preacher Curl (straight bar or EZ)
Triceps
Basic
Close grip benchpress
French press (skullcrushers) with EZ bar
Overhead dumbbell extension with both hands
Shaping
Pushdowns
Kickbacks
Rope extensions
Overhead dumbbell extension one handed.
#5
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http://www.ast-ss.com/training/exerc...=Shoulder&pn=1
Paul, I'm trying to make it a sticky but I think I'm being a bit of a flid
Anyone got moderation for dummies
Paul, I'm trying to make it a sticky but I think I'm being a bit of a flid
Anyone got moderation for dummies
#7
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The link should be this mate:
http://www.ast-ss.com/training/exerc...=Shoulder&pn=1
You put a space at the end before the 1 by mistake, this is just for anyone incase they get an error.
http://www.ast-ss.com/training/exerc...=Shoulder&pn=1
You put a space at the end before the 1 by mistake, this is just for anyone incase they get an error.
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#10
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Great Thread and list paul, it will help alot of people chose which works for them best, Whats the betting someone with try em all at once and be in the gym for 5 hrs.
Its good the experienced guys are giving good advice, Im pretty new on here and like you been training since god was a lad, so its nice to give summat back.
Cheers steve
Its good the experienced guys are giving good advice, Im pretty new on here and like you been training since god was a lad, so its nice to give summat back.
Cheers steve
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I take it the front lateral raisers are just that, raising your arms up in front of you. I've seen people doing these. Some do both sides together, and some do on arm at a time. Can I ask which is best? I do the side and bent over, so I may do the three?
Benni.
Benni.
#12
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great topic paul. very helpful list. some i already do but some i will add and substitute into my workout
cheers, chris
#13
Thanks for this list.I think this list is very useful for me and also for others.LOL.
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#16
Running, brisk walking, biking, boating, swimming - the list is endless. The aerobic exercise on the vitality of your whole body, build muscle, endurance and maintaining the shape of the building are important to you.
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