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cellaratt · 15-02-2008, 02:18 AM

Here's a list of body parts and exercises to do them hope it helps...

Chest: Flat bench, Incline Bench, Decline bench, Barbell or dumbell. Flies either DB or on a machine. Push-ups. Cable cross-overs.

Back: Seated cable pull ( Wide grip or V-bar ). One arm bent over rows. T-Bar. Lat pull-downs to the front. Pull-ups ( Under hand or over hand ). Dead-lift.

Biceps: Standing curl ( BB or DB can be alternating ) Preacher curl. Concentration Curl. Hammer curls. Incline seated curls ( can be altenating ). Cable curls.

Triceps: Skull crushers. Cable push-downs. Behind the neck DB extension ( single or double handed ). Dips ( body weight or added weight ).Donkey Kick-backs.

Traps: Shrugs

Shoulders: Military press ( BB or Dumbell or machine ). Side laterall raises. Front lateral raises.

Legs: Squats, Hack squats, leg press. Hamstring curls. Calf raises.

That's just a tip of the iceberg perhaps if you could tell us what exercises you are doing we can help pin point missed or overworked area. Please provide as much info as possible as it helps us help you more efficiantly.

I know I missed ALOT but it's late and I have to get up for work early in the morning, I'm sure someone will add more soon. Keep up the good work

15-02-2008, 02:18 AM	#2 (permalink)
cellaratt In the Cellar Join Date: Dec 2007 Location: VT...USA Posts: 479 Rep Power:	Re: new program Here's a list of body parts and exercises to do them hope it helps... Chest: Flat bench, Incline Bench, Decline bench, Barbell or dumbell. Flies either DB or on a machine. Push-ups. Cable cross-overs. Back: Seated cable pull ( Wide grip or V-bar ). One arm bent over rows. T-Bar. Lat pull-downs to the front. Pull-ups ( Under hand or over hand ). Dead-lift. Biceps: Standing curl ( BB or DB can be alternating ) Preacher curl. Concentration Curl. Hammer curls. Incline seated curls ( can be altenating ). Cable curls. Triceps: Skull crushers. Cable push-downs. Behind the neck DB extension ( single or double handed ). Dips ( body weight or added weight ).Donkey Kick-backs. Traps: Shrugs Shoulders: Military press ( BB or Dumbell or machine ). Side laterall raises. Front lateral raises. Legs: Squats, Hack squats, leg press. Hamstring curls. Calf raises. That's just a tip of the iceberg perhaps if you could tell us what exercises you are doing we can help pin point missed or overworked area. Please provide as much info as possible as it helps us help you more efficiantly. I know I missed ALOT but it's late and I have to get up for work early in the morning, I'm sure someone will add more soon. Keep up the good work ______________________ The little men who live behind my eyes and scream directly at my brain told me to tell you hello. The only thing more expensive than education is ignorance. On the journey of life I choose the psychopath If your not part of the solution than your part of the problem. I'm like a Super Hero with no powers or motivation.