Exercise List By Body Part

This is a great list of exercise movements grouped by body part.

There are a large number of ways to perform these movements. You can use low weight lots of repetitions, high weight with low repetitions, super set, or perform circuit type training. Not only can you adjust the style of training but you can adjust the type of tools used to complete the exercise. Tools include: Dumbbells, cables, bands, body weight or machines. You can perform the exercise using one arm or leg, alternating or even adjust arm positioning.

There are so many ways to train – I use bodybuilding.com Exercise Guides and Workout Database, magazines and YouTube to help me design my workout routines depending on my goals. Right now I am trying to build muscle but in a few months I will adjust my training and lean down while retaining as much muscle. Remember to switch things up every 6 to 8 weeks. Keep your body guessing by adjusting your style of training to fit your goals.

If you are not sure what some of the following exercises are copy and paste the name into the Exercise Guide on bodybuilding.com to find pictures or descriptions.

QUADS

Front Squat
Box Squat
Overhead Barbell Squat
DB Squat
Jump Squat
Pistol
Back Squat with Elevated Heel
Sissy Squat
Hack Squat
Hack Machine Squat
Static Lunges
Walking Lunges
Reverse Lunges
Reverse Lunge off a Box or Step
Jumping Lunges
Bulgarian Split Squat
Wall Sit (with or without weight)
Leg Extension
Side Lunges
Leg Press
Step Ups

HAMSTRINGS/GLUTES

Conventional Deadlift
Sumo Deadlift
Snatch Grip Deadlift
Trap Bar Deadlift
Rack Deadlift
Reverse Band Deadlift
Romanian Deadlift
Romanian Deadlift with Toes Elevated
Lumberjack Squat
Reverse Hyperextension
Glute Ham Raise
Good Morning
Cable One Legged Romanian Deadlift
Lying Leg Curl
Seated Leg Curl
Curl Band
Leg Curl Blast Strap
Leg Press with Feet High
Glute Bridges
Glute Bridge with Curl
Hip Extension on Swiss Ball
One Legged Hip Extension on Swiss Ball

CALVES

Standing Machine Calf Raises
Standing DB Calf Raises
Smith Machine Calf Raises
Donkey Calf Raises
45 degree Machine Calf Raises
Seated Machine Calf Raises
Seated Weight Plate/DB Calf Raises
Leg Press Calf Raises

ABS

Russian Twist
Decline Russian Twist
Med Ball Rotations
Hanging Leg Raises
Decline Leg Raises
Decline Situps
Swiss Ball Situps
Standing Rotations using Cable and Swiss Ball
Med Ball Woodchops
Sprinter Situps
Swiss Ball Knee-ins
Swiss Ball Roll-outs
Ab Wheel Roll Outs
V-ups
Crunches off Edge of Bench
Rope Pulldown Crunches
Weighted Situps
Crunches Roman Chair Situps
Grappler Twists
Plank
Side Plank
Med Ball Slams
Straight Arm Cable Twists
Windmills

LOWER BACK

Back Extensions
Reverse Hyper
Reverse Hyper on Swiss Ball
Supermans
Seated Good Morning
Back Extension on Glute Ham Raise Machine

UPPER BACK

Bent Over BB Row
Reverse Grip Bent Over
T Bar Row
Seated Cable Row
Elbow Flared Seated Cable Row to Neck
Alternating Standing Cable Row
Band Pull Aparts
Grappler Row
Face Pull
Rack Pull (1/2 Deadlift)
1 Arm DB Row
Bent Over Alternating DB Row
Pullups (Neutral Grip, Supinated, Pronated, with a Mini-Band)
Lat Pulldowns
Pullovers
Cable Straight Arm Pulldowns
Kneeling Rope Pulldown
Alternating Kneeling Rope Pulldown
Independent Kneeling Pulldown
Incline DB Row
Incline BB Row
Rear Delt Flye with Cables Reverse Pec Deck

CHEST

DB Bench Press (Incline, Flat, Decline, Swiss Ball, Alternating)
DB Flye (Incline, Flat Decline, Swiss Ball)
1 Arm DB Bench Press (Incline, Flat, Decline, Swiss Ball)
Pushup (Regular, Explosive, Decline, Swiss Ball, Med Ball, 1 Hand on Med Ball)
Cable Crossover (High to Low, Low to High, 1 Arm)
Bench Press (Incline, Flat, Decline, Alternating)
Machine Chest Press

TRICEPS

Floor Press
Close Grip Bench Press
Skullcrushers
Lying DB Extension
Overhead Extension
Dips Bench Dips
Triangle Pushup
Kickback
1 Arm OH Extension
Cable Pressdown (Rope, V-Bar, Independent, Reverse Grip, EZ Bar, 1 Arm, Alternating)

SHOULDERS

BB Military Press
DB Military Press
Smith Machine Press
DB Push Press
BB Push Press
Front Raise (Plate, DB, BB, Med Ball, Cable)
Lateral Raise
1 Arm Lateral Raise
Leaning Lateral Raise
Lateral Raise on Incline Bench
Leaning Lateral Raise with Opposite Side on Incline Bench Pitcher Raise
Raise Palm facing in overhead press
1 Arm Grappler Press
1 Arm Grappler Push Press
Bent Over Rear Lateral Raise
Standing Cable Rear Delt Flye
3 Way Shoulder Raise
Upright Row
Arnold Press
External Rotations (Horizontal, Vertical, Cable, DB, Weight Plate)
Across the Body 1 Arm Rear Delt Cable Flye

BICEPS

EZ Bar Curl
Preacher Curl
Cable Curl
Hammer Curl
DB Curl
Zottman Curl
DB Lying Curl
Concentration Curl
Reverse Grip Curl

By Kat|2023-03-31T21:14:38+00:00September 9th, 2015|Total Body, Workout Programs, Workouts|Comments Off

About the Author: Kat

Kathleen Tesori is a full time employee working for the United States Department of Defense. She is an IFBB Pro, Cover Model and sponsored athlete for Bodybuilding.com. Her desire is to motivate, educate and inspire people in their daily quest for living healthy fit. She likes to make the “balancing act” of working 40 plus hours a week, taking care of family while living healthy fit easier. She lives this “balancing act” every day and is a role model of how planning and structure makes it all come together. Kathleen lives in Salt Lake City, Utah and travels the world.

I first came upon Kathleen Tesori while searching through Bodybuilding.com for a new workout to try. I started doing…
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her workout profile (which will kick BOOTY), for one because her physique is ROCKING and also she seemed to possess an authenticity that is hard to find in the realm of the fitness industry. Not only is she the real deal, but she is positive and encouraging, and always has great tips whether it’s a killer HIIT workout or a tasty recipe, she knows her stuff. Everyone should follow Kathleen!

Emily - Jackson, Mississippi

Kathleen is in the fitness industry to inspire and deliver the message of good health and a dedication to fitness to as…
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many people as possible. Her professionalism, hard work, never-say-never attitude, knowledge and life experiences set her apart from others in the industry. She has the biggest heart and wants nothing more than to help others succeed and become their best self. Her infectious smile and dedication to family, friends and fitness is an inspiration to many!

Danielle - BodyBuilding.com

Kathleen Tesori has helped me in so many ways it's hard to put it into a few short lines. Kathleen has taught me the importance of health, fitness, and…
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diet along with what it is to be an incredible friend! She had been an awesome mentor through my weight loss struggles and I try everyday to return the love and dedication she has shown me.

She has taught me that being a healthy person is 90% diet and 10% fitness yet they both work hand and hand in order to reach your fitness goals, but above and beyond anything consistency is the key! To eat foods that not only taste amazing but that are good for your body! She has taught me how to cook such things and sent me a ton of great recipes that I will use for the rest of my life and teach my children how to make so that I can be a good example for them and pass on the good health!

Kathleen has helped me lose 30 pounds and many many inches over the last 6 months and it was all done the right healthy way! I feel amazing and look it to! Thank you Kathleen for everything you have done and continue to do! Love

Britney - Layton, UT

Kat is an AMAZING woman!
You'll quickly see that the first time you meet her! Her beauty is very obvious from the…
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outsidebut she is absolutely gorgeous on the inside. Her life experiences, wisdom and drive to over come challenges shines through in everything she does.

She is passionate, hard working, very knowledge, professional and organized. She helped me so much preparing for my first show NPC Figure Show by teaching me how to pose and find my inner confidence for the stage. She continues to help and motivate me and many others by the way she lives her life. She is truly inspiring!

Kat is an AMAZING woman!

Camee - Salt Lake City, UT

"Ever since I began my fitness journey Kathleen has been an athlete who I have admired and looked up to. She provides great information via…
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Instagram and Facebook, but will also answer any and all questions you may have. Not only is she knowledgeable about fitness, but she is a sweetheart as well. Many times I have written Kathleen emails asking for suggestions or advice and she always answers promptly and honestly. I have received many tasty healthy recipes from Kathleen and will continue to follow and look to Kathleen for advice. Kathleen inspires me every day to become a stronger and healthier individual. Thank you for all that you do Kathleen, you truly are amazing!! xoxoxoxo"

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“It’s always a pleasure working with an athlete that is so proactive and prepared on their end, and pulls through…
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long shoots with a smile on their face all day!”

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When I began my fitness journey I didn't know where to start. I found some of Kathleen's blogs, videos, and workouts. It has taught me…
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about proper nutrition and supplementation. Her workouts helped me lose all of my baby weight (45 lbs) after my second child. She has inspired me to become a bikini competitor and motivates me to stay fit year round just like her!

Diana - Clinton, UT

Kathleen has been my inspiration for some time. Last year, I began to do research on why my body was changing in every…
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unflattering way, and found Kathleen.

Kathleen has many helpful videos on you tube, but the one I came across and watched was the game changer. She explained in the video that skin must have a muscle to lay on to look toned- this was the moment I began learning. Since that day, I have followed closely what Kathleen advocates, all the wayfrom nutrition to workouts to faith! I have never been more encouraged by anyone.Kathleen responds to my questions (and I have many), and gives me a feeling of being on a team, of being included, and I needed this type of motivation and inclusiveness. Kathleen gives me advice on how to lift carefully, how to get the most out of my workouts, and leads me to information that gives more advice. I can ask Kathleen anything and get great, encouraging, tips to reach my goals. Her life is busy, but she makes time to notice people and help others live a healthy life! As a result of Kathleen’s mentoring, I am proud to say that I am 50 and my hobby is weight lifting and I'm in the best shape I've ever been in!

Lisa - Texas

In all my life, I've never really had a 'famous' role model. There were people I thought were inspiring, but I've never faithfully followed…
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someone wanting to know their story and what changes I could make in my life to be more like them. And then along came Kathleen Tesori and forever changed my life. (Seriously!)

One night my husband and I were browsing the web for a fitness plan for me. He found Kathleen Tesori on bodybuilding.com and told me he thought I would like her plan a lot. I looked at it, found her on Instagram, and was hooked. I found my first famous role model. Getting into the fitness journey, I had so many questions. I had no idea where to start, what to eat; I was at a road block. I sent Kathleen an email asking for her opinions and advice, and her reply left me in shock. To be honest, I wasn't even expecting a reply! She was SO sweet about helping me find all of the answers to my questions, and made sure at the end of our conversation that she was there for whatever other questions I might have. Her knowledge in the fitness industry was just the beginning of my inspiration. It didn't take long to see the faith that Kathleen has, which is SUCH an important part of life. I KNEW I was following the right person. I knew this fitness icon I was so aspiring to be like was exactly the fit for me.

Although she may not realize it, Kathleen Tesori is really one of the biggest blessings in my life. With every post she makes, whether it be fitness or faithfulness, I find myself wanting to be better than I was yesterday. I find my motivation to be the absolute best I can be with no excuses. Kathleen Tesori has changed the way I value life in general, and I am forever thankful for her.

Merissa - Arizona

"Kathleen has been a fitness inspiration to me for years! I had a workout binder with all my goals inside, and pictures of those people that I…
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wanted to become like…they were all of Kathleen! I found her story on bodybuilding.com, and felt like I could relate to her, and being a small frame myself, I saw that if I put in the hard work and dedication like her, I could see the potential that I could one day be at. I was flying home from Canada at the beginning of an unexpected divorce, and I had just eaten Mcdonalds, Dr. Pepper in hand, and I decided to go over and introduce myself, and thank her for inspiring and motivating me everyday! Not only is she beautiful on the outside, she has an inner beauty that is so special. She is so kind, and sweet, and so willing to help anyone. During those months of my divorce, she taught me to go after my dreams, and to keep going. I lost 30 pounds in those few months, and have never felt so confident. She helped me to see the potential that I have, and always encouraged me to keep going! She is my greatest example of strength, inside and out, and how to lead by example. I am grateful for the beautiful person she is, all she has done for me, and for her sweet friendship!"

Jessica - Pocatello, ID

Exercise List By Body Part