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Body Parts And Their Exercises


Upper Body Muscle Exercises

Chest
Back
Shoulders
Triceps
Biceps
Forearms
Lower Back
Abdominal Exercises

Lower Body Muscle Exercises

Gluteus Muscles
Quadriceps
Hamstrings
Calves

Compound Exercises / Basic Exercises And Isolation Exercises

Basic exercises stress compound (many) muscle groups while isolation exercises stress only one or a few muscle groups.  For example, the bench press primarily stresses the chest, but also stresses the deltoids, triceps, and upper back muscles to a degree.  Fly's, on the other hand, primarily stress the chest only.  The table displays the basic and isolation exercises per body part.  Most programs should incorporate both exercise types.

Compound Exercises And Isolation Exercises

Body Part

 

Basic or Compound Exercise

 

Isolation Exercise

 

Quadriceps Exercises - the "Quads"; the Gluteus Muscles (Gluteus Maximus) "Glutes"  

 

Squats

Leg Press - At All Angles: Vertical Leg Press, Horizontal Leg Press, Angled Leg Press

 

Lunges (one leg)

Leg Extension

Leg Adduction

Leg Abduction

 

Hamstrings - "Hams"

 

 

Stiff Legged

Dead Lifts

 

Leg Curls

 

 

Calf Exercises - Calves

 

 

 

 

 

Jumping Squats

 

 

 

 

 

Standing Calf Raises

Seated Calf Raises

Calf Press

Donkey Calf Raises

One Leg Calf Raises

 

Back Exercises - upper back and middle back

 

 

 

 

 

 

 

Dead Lifts

Pull Ups / Pull Downs

Chins

Rows - barbell rows, machine rows, cable rows

Upright Rows (trapezius)

Pullovers

 

Shrugs (upper trapezius muscles) "traps"

 

 

 

 

 

 

Chest Exercises

 

 

 

Flat Bench, Incline Bench, Decline Bench

Machine Press

Dips

 

Flat Flys / Incline Flys / Decline Flys / Peck Deck Flys / Machine Fly's

Cable Crossovers

 

Shoulder Exercises

 

 

 

 

Military

Upright Rows

 

 

 

Side Lateral Raises for medial deltoids, Front Raises for anterior deltoids, Bent Over Raises for rear deltoids

 

Close-Grip Bench

Dips

 

Triceps Extensions

Pushdowns

 

Biceps Exercises

 

 

 

 

 

 

Barbell Curls

Flat Back Chinups

 

 

 

 

 

Concentration Curls

Incline Curls

Spider Curls

Preacher Curls

Cable Curls

Machine Curls

 

Abdominal Exercises - "abdominals", "abs"

 

 

Sit-Ups

Leg Raises

 

Crunches - upper abdominals

Side Bends - obliques

 

Lower Back

 

Dead Lifts

 

Hyperextensions

 

Forearms - "Popeye Muscles"

 

 

Reverse Curls

 

 

Wrist Curls

Reverse Wrist Curls

 

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

Advanced Shorthand Exercises

HAMSTRINGS
Stiff leg dead lifts; single leg stiff leg dead lifts
Leg curl, leg curl solo
Seated
Angled solo leg curls

BACK
Pull-ups: narrow; wide; parallel; close-grip; Swiss ball
Pull downs: narrow; wide; parallel; close-grip
Dead lifts: barbell, 2 by 4, single-arm, db, single leg
Straight arm leg alternating pullover
Rows: machine out, in, barbell, db, single leg, db incline, alternating, alternating incline,
Lower trap raise: incline, Swiss ball
Corkscrew: cable, ball, db, plate
Seated db clean

BICEPS
Curls: bar, ez, db, seated, static-hold
Cable, cable solo, cable parallel
Preachers: barbell, db, machine(s)

LOWER ABS (first stretch hips, lb, lats)
Hanging Leg Raise
Leg Raise
Seated Knee-up
Drawbridge (incline – push lb)
Swiss Ball Jackknife
Hip Thrust
Swiss ball Reverse Crunch
Reverse Crunch (on incline board)

OBLIQUES
Ball or cable chop
Side Plank (with leg lift)
Side bridge (5 sec pause)
Side Crunch or Jackknife
Bench Lateral Trunk Raise
DB or cable laterals
Oblique Crunches (also standing)
Swiss ball scorpions
Turning Swiss Ball Pull-in
Stationary-lunge chop

UPPER ABS (no shoulder rounding – V-like)
Swiss Ball Crunch
Curl ups
V curl ups
Cable Pull downs
Straight leg crunch
Bicycles
Reach & catch

FOREARMS
Hammer curls: db, barbell
Wrist curls
Anterior curls

COMPOUND EXERCISES
Deadlift to curl to press
Lunge and row (lunge backward, 45, then start)
Swiss Ball Crunch to press
DB curl to military
Lunge curl and press
DB pushup and row

QUAD/ GLUTES
Squats: normal; front; block; hack; one-legged; lateral; forward; overhead
Lunge: normal in front; in back; elevated; overhead
Steps (box): anterior; side; rotational
Hip thigh extension (pause 3 seconds at start)
Cable gluteus medius

CHEST (Squeeze glutes together on ALL presses)
Bench: barbell, db, machine, Swiss ball, alternating db
Incline Bench: barbell, db, machine, alternating db
Pushup: narrow, shoulder, wide, one arm elevated, one leg elevated

SHOULDERS (Squeeze glutes together on ALL presses)
Military: front db or barbell, back db or barbell, machine, alternating db
Barbell rack inverted row
Upright row to press
Swiss ball leaning lateral raise
Swiss ball DB press
Swiss ball (or incline) rear delt (start palm facing, end palm to ground)
Cable two-arm (or single) lateral (or anterior) raise

TRICEPS
Pushdowns: long bar, ez, rope, reverse, solo, solo reverse, solo rope
Lying Extensions: bar, ez, db, solo, solo crossover, barbell rack [plus overhead]

LOWER BACK/ TRANSVERSE ABDOMINUS
Hyperextensions: reverse, Swiss ball
Plank (with leg lift)
Rollouts (Swiss ball, barbell, device)

Calves
Machine standing, db standing, incline, seated

COMPOUND EXERCISES
Squat press
Pushups with elevated leg
DB lunge with side laterals


 

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