Compound weight lifting exercises work many more muscle groups than listed here. For the purpose of exercise selection for the workouts in this manual, the exercises listed below are assigned to a single major muscle group.
Any type of resistance and any variant of these exercises are approved for use with the workouts in this manual.
For example, you could substitute step ups for squats if you have no way to do the specific style of squats listed with a particular workout program in this manual.
As long as you choose a good exercise and work on getting stronger with that exercise, you will do great with the workouts in this manual.
1. Quadriceps
Squats
Lunges
Step Ups
Leg Press
2. Hamstrings
Stiff Legged Deadlifts
Romanian Deadlifts
Pull Thru
Good Mornings
Glute Ham Raise
3. Calves
Standing Calf Raise
Donkey Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Squat Raise
Reverse Standing Calf Raise
Reverse Seated Calf Raise
Tibia Raise
Donkey Reverse Calf Raise
One Legged Calf Raise
4. Back
Chin ups
Deadlifts
Rows
Pullovers
Pull Downs
Face Pulls
5. Chest
Bench Press
Dips
Push Ups
6. Shoulders
Overhead Press
Side Laterals
Upright Rows
7. Triceps
Dips
Extensions
Close Grip Bench
Reverse Grip Bench
Push Downs
Close Grip Push Ups
Kick Backs
8. Biceps
Curls (any type)
Close Grip Chin Ups (palms facing)
9. Forearms
Reverse Curls
Pinwheel Curls
Hammer Curls
Wrist Curls
Reverse Wrist Curls
Holding Heavy Weights
10. Traps
Power Shrugs
Rack Deadlifts
Remember, you can use any variations of the above exercises and substitute them within the weight lifting workout programs in this manual. Make sure you substitute them for the correct muscle group within the workout. If you know of other good free weight exercises, you can use them too. If you're not sure, stick with the ones listed above or email me.
