Bodyweight Exercises Infographic

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Bodyweight Exercises Infographic
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Check It Out….
Work your entire body with a resistance band or tube!
Functional training: Resistance band judo workout. (x)
10 RESISTANCE BAND EXERCISES YOU CAN DO ANYWHERE
* Resistence band squat * Bend over rows * Lateral raise * Tricep extension * Lying chest press * Lunges * Russian twist * Reverse crunch * Bicep curls * Diagonal woodchops
Hey! I love your arms weight resource, I'm rubbish with sticking to weight routines. Could I ask that you do one for legs as well?
[arms post here] [fitness tag here]
squats
dumbbell plie squat (quads)
dumbbell sumo squat (quads)
dumbbell goblet squat (quads)
dumbbell front squat (quads)
dumbbell-at-side squat (quads)
smith machine squats (glutes, quads, hs)
smith machine + resistance band squats (more glutes; quads, hs)
landmine squats (quads)
barbell front squats (glutes, quads, hs, etc.)
barbell back squats!!! (glutes, quads, hs, core, back - high v low bar)
hip thrusts/extensions (*studies say these fire glutes even more than squats…)
*barbell hip thrust (glut max)
*smith machine hip thrust (glut max)
donkey kicks (glut max)
lunges
dumbbell alternating lunge (quads)
dumbbell rear lunge (quads)
barbell lunge (quads)
smith machine lunge (quads)
deadlifts (back, glutes, hs, quads, core, … everything)
dumbbell deadlift
single leg deadlift
barbell deadlift
romanian vs stiff-leg deadlift
landmine deadlift
misc.
lateral resistance band walk (glut med, glut min, abductors)
cable hip abduction (glut med, glut min, abductors)
standing smith machine calf raise (calves - gastrocs)
seated barbell calf raise (calves - soleus)
resources
bodybuilding.com
months ago i started going to the gym, i've got a routine down but i'm confused on how to work out my arms. like i know how with weights and things, but what are some things you do for your arms?
oh man you have so many exercises to do. (as you can see… i’m a big fan of dumbbells, but i’ll give you plenty of options that i personally recommend. i’m generalizing arms with delts, upper arm, forearms, & rotator cuff muscles)
dumbbells
bicep curls: biceps, brachioradialis, brachialis
hammer curls: brachialis
concentration curls: biceps
external rotation (can do standing): infraspinatus
external rotation: teres minor
side lateral raises: deltoids
forward raises: deltoids
shoulder presses: anterior & lateral deltoids
arnold presses: anterior deltoids
bent over flyes: posterior deltoids
bent over elbow extensions: triceps
standing overhead elbow extensions: triceps
floor presses: triceps
barbells (or barbell weight)
barbell curls: biceps
barbell rear delt row: posterior deltoids
car drivers: deltoids
landmine presses: deltoids
machines/cables
rope pushdown: triceps
v bar pushdown: triceps
bent over pulley side raises: deltoids
face pulls: posterior deltoids
there are so many variations. use this resource to select via muscle groups, equipment, and exercise type
general exercise page
biceps main page
shoulders main page
triceps main page
forearms main page
[lower body post here]
An illustrated guide for resistance band exercises.