Are you looking for weightlifting exercise charts with the best exercises for each major muscle group?
If so, you've found the right place. You'll get a weight lifting exercise chart and more.
I will list the exercises in order of muscle building potential along with overall strength building potential.
If you've read much here at Weight Lifting Complete, you'll know I believe in the big compound weightlifting exercises.
I still use isolation exercises as they are good for some things…
But compound weight lifting exercises should be the basis of any weightlifting program.
If you're weight training isn't based on compound weight training exercises like squats, deadlifts, presses, rows, pull ups, and dips then you're certainly missing out on BIG gains.
Here's the Huge Weightlifting Exercise Chart:
You can take this chart and use it for choosing exercises for your weight lifting program.
As long as you increasing the weight on the exercises you are using, you will make progress.
| Quadriceps | Barbell Squats Hip Belt Squats Front Squats Barbell Hack Squats Dumbbell Squats Barbell Lunges Dumbbell Lunges Leg Press Machine Hack Squat Machine Leg Extensions Sissy Squats Smith Reverse Lunges Smith Machine Squats Smith Machine Front Squats Smith Machine Lunges |
| Hamstrings | Barbell Stiff Legged Deadlifts Dumbbell Stiff Legged Deadlifts Trap Bar Stiff Legged Deadlifts Barbell Romanian Deadlifts Dumbbell Romanian Deadlifts Trap Bar Romanian Deadlifts Sumo Leg Press Cable Pull Thru Glute/Ham Raise Leg Curls Good Mornings |
| Calves | Gastrocs Hip Belt Standing Calf Raises Soleus Seated Barbell Calf Raises Tibialis Anterior Reverse Standing Hip Belt Calf Raises |
| Chest | Flat Barbell Bench Press Incline Barbell Bench Press Decline Barbell Bench Press Flat Dumbbell Bench Press Incline Dumbbell Bench Press Decline Dumbbell Bench Press Parallel Dips Forward Lean Straight Arm Pullover Dumbbell Flyes |
| Back | Back Depth Barbell Deadlifts from the Floor Back Width Pull Ups palms facing away from body |
| Shoulders | Overall Shoulders Barbell Overhead Press Dumbbell Overhead Press Behind the Neck Barbell Overhead Press Seated Barbell Overhead Press Seated Dumbbell Overhead Press Dumbbell Parallel Grip Overhead Press Dumbbell Arnold Press Side Deltoids Barbell Upright Rows Dumbbell Upright Rows Standing Lateral Raises Seated Lateral Raises Rear Deltoids Bent Over Lateral Raises Bench Supported Incline Lateral Raises 1-Arm Cable Rows High Position
|
| Biceps | Barbell Curls Alternate Dumbbell Curls Dumbbell Preacher Curls Barbell Preacher Curls EZ Bar Curls EZ Bar Preacher Curls Incline Bench Dumbbell Curls Lying Dumbbell Curls Spider Curls Concentration Curls Cable Curls 1-Arm Dumbbell Preacher Curls |
| Triceps | Parallel Dips No Lean Close Grip Barbell Bench Reverse Grip Barbell Bench Parallel Close Grip Dumbbell Bench Lying Tricep Extension Overhead Tricep Extensions Pushdowns Reverse Pushdowns Dumbbell Kickbacks Lying Dumbbell Extension Behind Head Smith Machine Reverse Grip Bench Smith Machine Close Grip Bench Chair Dips Cable Overhead Extensions |
| Forearms | Reverse Barbell Curls Pinwheel Curls Hammer Curls Alternate Hammer Curls Reverse Cable Curls Zottoman Curls Standing Dumbbell Wrist Curls Seated Barbell Wrist Curls Behind the Back Barbell Wrist Curls Seated Dumbbell Wrist Curls Seated Barbell Reverse Wrist Curls Seated Dumbbell Reverse Wrist Curls Seated Hammer Dumbbell Wrist Curls |
| Traps | Barbell Power Shrugs Barbell Shrugs Trap Bar Shrugs Dumbbell Shrugs High Pin Rack Deadlifts |
| Abs | Swiss Ball Crunches Hanging Leg Raises |
I hope the weightlifting exercise charts shown in the table above are what you were looking for…
You can always come back to this page when you need a change in weight lifting exercises.
A weight lifting exercise chart is a great resource to print out and have available for the future.
Leave a Reply