Resistance/Weight Training Exercise Inventory
** This is just a sample list of exercises to get you started – you may know of other exercises for
these muscle groups which you may also put into your program.**
Quadriceps:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Squats
Single Leg Squats
Dumbbell Squats
Hack Squats
Step Ups
Lunges
Side Lunges
Walking Lunges
Leg Extension
Hamstrings:
Pectorals:
1. Bench Press
2. Incline/Decline Bench
Press
3. Lying Dumbbell Press
4. Incline/Decline DB
Press
5. Push Ups
6. Pectoral Fly
7. Pectoral Cable
Crossover
8. Cable Chest Press
9. Chest Press Machine
Deltoids:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Seated Dumbbell Press
Military Press
Arnold Press
Lateral Raise
Cable Crossover
Lateral Raise
Forward Raise
Alternating DB
Forward Raise
Upright Row
Rear Delt Fly
Biceps:
Latissimus Dorsi:
1. Lying Leg Curl
2. Lying Leg Curl one leg
at a time
3. Standing Leg Curl
4. Stability Ball Hamstring
Curl
5. Stability Ball Leg Lift
6. One legged Stability
Ball Hamstring Curl
7. Deadlifts
8. “Good Mornings”
(Modified Deadlift)
9. Kickbacks (low impact)
1. Wide Grip Lat Pulldown
2. Close Grip Lat
Pulldown
3. Seated Cable Row
4. Wide Grip Chin Up
5. Close Grip Chin Up
6. Wide Grip Pull Up
7. Close Grip Pull Up
8. Reverse DB Flys
9. Dumbbell Row
1. Barbell Curl
2. Close Grip Barbell
Curl
3. Standing
Alternating DB Curl
4. Standing Hammer
Curl
5. Seated Incline Curl
6. Reverse BB Curl
7. DB Preacher Curl
8. Cable Preacher Curl
9. Standing Cable Curl
Triceps:
Erector Spinae:
1.
2.
3.
4.
5.
6.
Triceps Pressdown
Seated Dips
Dips
Skull Crushers
Triangle Push Ups
Dumbbell French
Press
7. Kick Backs
8. 3 Way Kick Backs
9. Cable Triceps
Extension
Abdominals:
1.
2.
3.
4.
5.
6.
Regular Crunches
Alternate Crunches
Cross Leg Crunches
Bicycle Crunches
Seated Knee Draws
Roman Chair Knee
Lifts
7. Incline Curl Ups
8. Sit Ups
9. Stability Ball Sit
Ups
1. Supermans
2. Supermans from
knees
3. Supermans using
stability ball
4. Seated Good
Morning
5. Back Extension on
stability ball
6. Back Extension
7. Back Extension
with BB or FW
8. Pelvic Tilts using
bench
9. Pelvic Tilt using
stability ball