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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.Squats2.Single Leg Squats3.Dumbbell Squats4.Hack Squats5.Step Ups6.Lunges7.Side Lunges8.Walking Lunges9.Leg ExtensionHamstrings:1.Lying Leg Curl2.Lying Leg Curl one leg at a time3.Standing Leg Curl4.Stability Ball Hamstring Curl5.Stability Ball Leg Lift6.One legged Stability Ball Hamstring Curl7.Deadlifts8.“Good Mornings” (Modified Deadlift)9.Kickbacks (low impact)Pectorals:1.Bench Press2.Incline/Decline Bench Press3.Lying Dumbbell Press4.Incline/Decline DB Press5.Push Ups6.Pectoral Fly7.Pectoral Cable Crossover8.Cable Chest Press9.Chest Press MachineLatissimus Dorsi:1.Wide Grip Lat Pulldown2.Close Grip Lat Pulldown3.Seated Cable Row4.Wide Grip Chin Up5.Close Grip Chin Up6.Wide Grip Pull Up7.Close Grip Pull Up8.Reverse DB Flys9.Dumbbell RowDeltoids:1.Seated Dumbbell Press2.Military Press3.Arnold Press4.Lateral Raise5.Cable Crossover Lateral Raise6.Forward Raise7.Alternating DB Forward Raise8.Upright Row9.Rear Delt FlyBiceps:1.Barbell Curl2.Close Grip Barbell Curl3.Standing Alternating DB Curl4.Standing Hammer Curl5.Seated Incline Curl6.Reverse BB Curl7.DB Preacher Curl8.Cable Preacher Curl9.Standing Cable Curl
Triceps:1.Triceps Pressdown2.Seated Dips3.Dips4.Skull Crushers5.Triangle Push Ups6.Dumbbell French Press7.Kick Backs8.3 Way Kick Backs9.Cable Triceps ExtensionAbdominals:1.Regular Crunches2.Alternate Crunches3.Cross Leg Crunches4.Bicycle Crunches5.Seated Knee Draws6.Roman Chair Knee Lifts7.Incline Curl Ups8.Sit Ups9.Stability Ball Sit UpsErector Spinae:1.Supermans2.Supermans from knees3.Supermans using stability ball4.Seated Good Morning5.Back Extension on stability ball6.Back Extension 7.Back Extension with BB or FW8.Pelvic Tilts using bench9.Pelvic Tilt using stability ball