List of Excercises

[stufftodo]

Spoiler: Excercises:

Stretching

• Wrist Stretches
• Wrist Extension
• Dislocated Shoulder
• Standing Hamstring Stretch
• Warmup (Knee Pushups)

Calisthenics

Pushing Movements

• Pushup
• Scapular Protraction and Retraction Exercise
• Knee Pushup
• Incline Pushup
• Diamond Pushup
• Pseudo Planchet Pushup
• Pushup with Slow Eccentric
• Explosive Pushup
• Archer Pushup
• Decline Pushup Variants
• Dips
• Shoulder Depression
• Banded Dips
• Dip Negatives
• Pike Pushup (Scapula Elevation)
• Pike Pushup Progressions
• Decline Pike Pushup
  

Pulling Movements

• Pullups
• Neutral Grip Pullups
• Supinated Grip Pullups/Chin-up
• Pullups
• Deadhangs
• Scapula Shrugs
• Pullup Negative
• Pullup Isometric Hold
• Banded Pullup
• Inverted Row
• Inverted Rows on Rings (Scapula Retraction)
• Inverted Rows with Bent Legs
• Inverted Rows with Raised Height
• Inverted Rows with Elevated Legs
• Inverted Rows Supinated
  

Core

• I-sit
• Hanging Knee-Raise
• Leg Raise with One Leg
• Hanging Knee Raises with Leg Extension
• Knee Raise Hold
• Seated Pike Lifts
• Standing Hamstring Stretch
• Seated Pike Lifts (Progressions)
• Hollow Body Hold
• Hollow Body Hold with Arm Circles
  

Legs

• Pistol Squat
• Single Leg Box Step
• Pistol Squat with Hand Assist
• Pistol Squat with Opposite Leg Unlocked
• Elevated Pistol Squat
• Nordic Curl Negative
• Nordic Curl Negative with Posterior Pelvic Tilt
• Nordic Curl Negative with No PPT
• Sliding Hamstring Curl
• Sliding Hamstring Curl with PPT
• Sliding Hamstring Curl with One Leg
• Single Leg Calf Raise
• Calf Raise with Both Legs
• Elevated Single Leg Calf Raise
  
  Weightlifting:
  

Chest and Triceps:

• Bench Press
• Dumbbell Bench Press
• Incline Bench Press
• Dumbbell Flyes
• Tricep Dips
• Tricep Pushdowns
• Close-Grip Bench Press
  

Back and Biceps:

• Deadlift
• Barbell Rows
• Lat Pulldowns
• Pull-ups
• T-bar Rows
• Seated Cable Rows
• Bicep Curls (Dumbbell or Barbell)
• Hammer Curls
  

Shoulders:
Military Press (Overhead Press)

• Dumbbell Shoulder Press
• Lateral Raises
• Front Raises
• Rear Delt Raises (Lateral Raises to the Rear)
• Shrugs
  

Legs:

• Squats (Back Squats or Front Squats)
• Lunges
• Leg Press
• Deadlifts
• Leg Curls (Hamstring Curls)
• Calf Raises (Standing or Seated)
  

Core:

• Planks
• Russian Twists
• Cable Crunches
• Leg Raises
• Woodchoppers
• Ab Rollouts

List of exercises to choose from and built your routine. I understand sometimes it might be mentally draining to do the same exercises over and over again, especially when you're starting your fitness journey, this can act as a fun way to add new exercises to what you usually do and stay consistent.

 

[kwfti]

You should make subdivisions for different heads of the tricep or quads for example. Dont want ppl to overtrain one part and have the other parts very lacking after a year or smt. (happened to my back )

 

[Youㅤ]

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