Weightlifting exercises not only help in maintaining body fitness, but also tone your body. The weightlifting exercise chart given in this article will enlighten you about the different available programs.
Weightlifting is a great way of muscle building, reducing body fat, and shaping your body. Before performing these exercises, you should set a routine to follow strictly. Always start your weight training routine with a small warm up session, else you’ll end up harming your muscles. The warm up session may include lifting light weights, with gradual increase in the weights by 5 pounds or more in each progressive set of exercises.
Since our muscles can easily adapt to the exercises, you should keep adding variations, like increasing weight or changing the frequency of repetitions. Try going for compound exercises, as they enable you to lift more amounts of weight. But remember, weightlifting can cause permanent muscle damage, hence it is important to perform it carefully and correctly. If you are a beginner, it should be done under a physical trainer’s supervision, as your trainer will be able to guide you with the quantity of weights as per your body weight and physical structure.
Following is a chart containing a list of exercises that will help you tone your body and lose fat.
|Major Muscle Group||Exercise List||Major Muscle Group||Exercise List|
|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||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|
|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 Through, Glute/Ham Raise, Leg Curls, Good Mornings||Back||Back Depth: Barbell Deadlifts from the Floor, Trap Bar Deadlifts, Barbell Rack Deadlifts, Barbell Rows, Dumbbell Rows, 1-Arm Dumbbell Rows, T Bar Rows, Cable Rows
Back Width: Pull Ups – palms facing away from body, Chin Ups – palms facing body, Hammer Grip Pull Ups, Jump Up Pull Ups, Jump Up Chin Ups, Rack Pull Ups, Rack Chin Ups, Lat Pulldowns, Bent Arm Pullovers, Behind the Neck Pull Ups
|Calves||Gastrocs: Hip Belt Standing Calf Raises, Hip Belt Donkey Calf Raises, Leg Press Calf Raises, Standing Barbell Calf Raises, Standing Dumbbell Calf Raises, Standing Smith Machine Calf Raises, 1-Legged Dumbbell Calf Raises
Soleus: Seated Barbell Calf Raises, Alternating Seated Barbell Calf Raises, Seated Smith Machine Calf Raises, Barbell Squat Raises
Tibialis Anterior: Reverse Standing Hip Belt Calf Raises, Reverse Donkey Hip Belt Calf Raises, Reverse Standing Barbell Calf Raises, Reverse Seated Dumbbell Calf Raises, Tibia Dorsal Calf Machine
|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, Zottman 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 and Abs||Barbell Power Shrugs, Barbell Shrugs, Trap Bar Shrugs, Dumbbell Shrugs, High Pin Rack Deadlifts, Swiss Ball Crunches, Hanging Leg Raises|
Practicing exercises mentioned in the above chart at least thrice a week and following a balanced and healthy diet will surely bring positive results to the overall health of the person. But don’t forget to take proper rest, as muscles tend to grow during the resting period. Also remember, if you experience any muscle pain while exercising, stop immediately and consult a doctor.
Disclaimer: This FitnessVigil article is for informative purposes only, and should not be used as a replacement for expert medical advice.