Exercise List

All pages are in Wieder's Ultimate Bodybuilding.

Biceps

• Arm Curls - attach bar to end of cable. Step back with shoulders back, elbows locked. Curl quickly up, slowly down. ~50-60 lbs, 15 reps.

• Bar Curl - use long bar, shoulders back, elbows locked. Quickly up, slowly down.

Triceps

• Pully pushdowns - face pully machine, narrow overgrip on bar handle. Lean slightly forward, with one foot slightly forward. Use tricep strength to slowly move the pully handle forward and downward in a semicircle arc until hands touch upper thighs. Keep elbows close to body!

• Arm Raises - use ~25 lb bent bar. Hold from top, hands at inside bend. Stand straight, shoulders back, arms straight. Lift bar from waist to roughly shoulder height.

• Inclined Arm Raise - lay on inclined bench (legs high). Grip ~25 lb bent bar with elbows tight at side. Slowly swing bar back over head and then back up toward ceiling keeping elbows tight. After three sets, do ~20-25 close grip bench presses.

• One-Dumbell Tricep Extensions - sit up straight with back against 90 degree bench. Grab a single 55 lb weight with both hands and lift back over head. Lower weight behind back as far as possible and then raise behind head as high as possible.

• Narrow Grip Bench Press - (pg. 386)

• Lying Barbell Tricep Extensions - lay face up on bench, hold barbell straight up, fingers 4-6 inches apart. Moving only your forearms, slowly lower barbell in semicircle arc until it lightly touches forehead. Use triceps to return weight along same arc to starting point. Keep elbows in. (pg. 57)

Back

• One-Arm Dumbbell Bent Rows (Lawnmowers) - incline a bench 20%. Put one knee on bench, stretch other leg ~2-3' from bench, toes forward. Grab bench with arm on same side as knee. Grip weight (70 lbs) with other hand and stretch out. Now, pull it back like your starting a lawnmower.

• Lat Machine Pulldowns - grip bar with palms facing in. Push chest up toward ceiling. Pull down bar so it hits upper chest. Also helps biceps. (pg. 46)

Shoulders

• Arnold Presses - (pg. 364).

• Inclined Anterior Deltoid Raises (aka BallBusters^?) - lay on inclined bench, head raised. Grip 25 lb bent bar from top close to center. With arms straight out, lift bar quickly, hold a sec, and lower slowly.

• Shoulder Thingys - sit straight with 55 lb weight in each hand. Lift both weights straight up, and lower weight until it touches bottom of shoulder muscle, alternating each arm. Be sure shoulders are back.

• Arm Raises - grip 12 lb weight in each hand. With arms straight at sides and palms down, raise weight until weight is higher than shoulder. Hold for a few secs and lower slowly.

• Shoulder Shrugs - face machine, bent slightly foward, ~1 foot from base. With ~120 lbs, shrug.

• Seated Shoulder Press - sit straight beneath Smith machine. Push bar straight up quickly, and lower slowly behind head. 60 lbs?

• Upright Rows - also helps upper back. Stand holding barbell with narrow overgrip. Moving only arms, pull barbell up until tops of hands touch chin (pg. 365).

• Cable Side Laterals - (pg 369) Grasp crossing cables in front with arms out. Pull arms across, stretching cables.

Chest

• Dumbbell Incline Press - lay on incline bench with heavy weight in each hand. Start with weight resting on shoulder, and press up under weights are directly over chest (p. 296).

• Dumbbell Decline Press - same as incline, but laying on incline bench with head lower than feet (p. 297).

• Dumbbell Flyes - grasp 2 barbells, lie on bench, feet flat on ground. Extend arms straight up from shoulders, palms inward. Make a "V" with the weights, open end up. Bend arms to 30 degrees, and maintain this bend through the movements. Slowly lower dumbbells directly out to sides in semicircle arcs, squeezing shoulder blades together. Bring DBs back up , squeezing at top (remember the V!).

Legs

• Squats - the best lower-body exercise of all. Direct stress on quads, gluts, lower back, and hamstrings. Provides such intense stress on cardio system that it improves metabolism, making it anabolic. (pg. 41) Be sure to not shift torso forwards, as it then places stress on lower back, causing injury!

• Leg Extensions - be sure to completely straighten legs, go slow, and hold for 2 count at top.

• Leg Curls - laying on stomach. Keep hips down. Go slow, hold at top. Avoid partial movements.

The best basic and isolation exercises (pg. 125)

Basic exercises are movements that work the larger muscle groups, usually in combination with smaller muscles. In contrast, isolation exercises limit stress to one body part.

Basic movements are best used for building great muscle mass. Isolation exercises are intended more for shaping and ripping muscle groups.

Body Part	Basic Exercises	Isolation Exercises
Thighs/Buttocks	Squats, leg presses	Leg extensions, leg abductions, lunges
Hamstrings	Stiff-legged deadlifts	Leg curls
Lower back	Deadlifts	Hyperextensions
Middle back	Rows, chins, pulldowns	Bent-arm pullovers, cross-bench pullovers, Stiff-arm pulldowns, cable crunches
Upper back	Upright rows	Shrugs
Shoulders	Overhead presses, upright rows	Laterals
Chest	Bench press, incline press, decline press, dips	Flyes, Cable crossover
Biceps	Reverse-grip chins, standng barbell curls	Concentration curls, cable curls, preacher curls
Triceps	Bar dips, close-grip bench press	Pully pushdowns, tricep extension
Forearms	Reverse curls	Wrist curls
Calves	Jumping squats	Calf raises, calf presses
Abs	Sit ups, leg raises	Crunches, side bends

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