Strength Training Exercises
Design and customize your own workouts using the core and strength training
exercises in the following table.
Just click on an exercise to view the detailed exercise instructions and images. Click the back button on your browser to return back to the table.
Learn some basics about using a log to design your program, like number of sets, reps and total volume. You can get that information and download a blank strength training log by clicking here.
When you're done click the back button on your browser and come back here to choose exercises.
Tips to consider
- Choose one to two exercises for each body part.
- For fat burning perform high repetitions (10 - 20).
- For building muscle and strength perform low to moderate repetitions (5 - 12).
| Exercise List | |||||
| Legs and Glutes | Chest | Back | Shoulders | Biceps | Triceps |
| Dumbbell Squats | Ball Chest Press | Ball Dumbbell Rows | Ball Dumbbell Curl | Ball Dumbbell Triceps Extension | |
| Step Ups | Dumbbell Bench Press | One Arm Dumbbell Row | Ball Shoulder Press | Alternating Bicep Curls | Ez-bar Triceps Extension |
| Leg Press Exercise | Barbell Bench Press | Seated Shoulder Press | Barbell Curls | Cable Pushdown | |
| barbell squats | Incline Bench Press | Bent Over Row | Machine Shoulder Press | Seated Dumbbell Curls | Reverse Cable Pushdown |
| Split Squats | Decline Bench Press | Upright Row | Pec Deck Rear Delt Laterals | Hammer Curls | Dumbbell Triceps Extension |
| Dumbbell Lunge | Dumbbell Fly | Dumbbell Front Raise | Reverse Curls | One Arm Dumbbell Extension | |
| Deadlifts | Cable Crossover Flys | Straight arm Lat Pull downs | Cable Lateral Raise | Preacher Curls | Triceps Dips |
| Standing Calf Raise | Dumbell Pullovers | Chin Ups | Upright Row | High Cable Curl | Overhead Rope Extension |
| Seated Calf Raise | Push-ups | Pec Deck Rear Delt Laterals | Concentration Curls | Triceps KickBacks | |