Danh Sách Bài Tập Gym

EXERCISES WORKBOOK¶

UPPER BODY¶

Back - Lưng¶

Horizontal Pulling - Kéo Ngang¶

1. Row - Chèo

A. Seated One-arm Handle Pulley Row
B. One-arm Dumbbell Row
C. Seated Row to Waist with Handles
D. Seated Row to Waist with Straight Bar
E. Seated Row to Neck with Rope
F. Telle Seated Row
G. One-arm Cable Row
H. Prone Incline Dumbbell Row
I. Bent-over Row

Vertical Pulling - Kéo Dọc¶

2. Pulldown

A. One-arm Pulldown
B. Neutral-grip Pulldown
C. Pronated-grip Pulldown
D. Supinated-grip Pulldown
E. Lean Away Pulldown
F. Subscapularis Pulldown

3. Chin-up

A. Neutral-grip Chin-up
B. Supinated-close-grip Chin-up
C. Supinated-medium-grip Chin-up
D. Sternum Chin-up
E. Lean away Chin-up

4. Pull-up

A. Close-grip Pull-up
B. Medium-grip Pull-up
C. Wide-grip Pull-up
D. Subscapularis Pull-up

5. Front Lever

A. Knees Tucked In
B. Knees Bent
C. Straight Leg
D. Feet Wide

Chest - Pectorals - Ngực¶

Horizontal Pressing - Đẩy Ngang¶

6. Press

A. Decline Dumbbell Press
B. Decline Barbell Press
C. Flat Dumbbell Press
D. Flat Barbell Press
E. Incline Dumbbell Press
F. Incline Barbell Press

7. Flye

A. Decline Dumbbell Pronated-grip Flye
B. Decline Dumbbell Unrolling Flye
C. Flat Dumbbell Pronated-grip Flye
D. Flat Dumbbell Unrolling Flye
E. Flat Cable Flye
F. Incline Dumbbell Pronated-grip Flye
G. Incline Dumbbell Unrolling Flye
H. Incline Cable Flye
I. Stability Ball Dumbbell Pronated-grip Flye
J. Stability Ball Dumbbell Unrolling Flye

Shoulders - Vai¶

Vertical Pressing - Đẩy Dọc¶

8. Lateral Raises

A. Seated Bent-over Dumbbell Lateral Raise
B. Seated Dumbbell L-Lateral Raise
C. Seated Dumbbell Telle Raise
D. Bent-over Dumbbell Rear Lateral Raise
E. Lean Away Dumbbell Lateral Raise
F. Lean Away Cable Lateral Raise
G. Standing Dumbbell L-Lateral Raise
H. Standing Dumbbell Telle Raise
I. Incline Dumbbell Lateral Raise
J. Prone Incline Cable Lateral Raise
K. Sidelying Dumbbell Lateral Raise
L. Sidelying Cable Lateral Raise

9. Overhead Press

A. Standing One-arm Dumbbell Press
B. Seated Dumbbell Press
C. Standing Barbell Overhead Press
D. Seated Barbell Overhead Press
E. Push Press
F. Standing Dumbbell Press

Elbow Flexion - Biceps - Cẳng Tay Trước¶

Elbows in Front - Cùi Tay Ở Trước¶

Elbow Flexion - Biceps

A. Elbows in Front

Dumbbell Neutral-grip Scott Bench Curl
Dumbbell Supinated-grip Scott Bench Curl
Dumbbell Pronated-grip Scott Bench Curl
Dumbbell Zottman Scott Bench Curl
EZ-bar Supinated-grip Scott Bench Curl
EZ-bar Reverse Scott Bench Curl

B. Elbows at Side

Seated Dumbbell Curl
Standing Dumbbell Curl
Standing Barbell Reverse Curl
Standing Low-pulley Straight Bar Supinated-grip Curl
Standing Low-pulley Straight Bar Reverse Curl
Standing Low-pulley One-arm Handle Supinated-grip Curl
Standing Low-pulley Handle Reverse Curl
Standing Low-pulley Rope Supinated-grip Curl

C. Elbows Behind

Incline Dumbbell Curl
Incline Dumbbell Supinated-grip Curl
Incline Dumbbell Reverse Curl
Incline Dumbbell Zottman Curl

Specialty Biceps Exercises¶

Spider Curl
Commerford Curl

Elbow Extension - Triceps - Cẳng Tay Sau¶

Elbows Beside & High¶

A. Barbell Pin Press

Elbows Behind¶

A. Dips

Elbows in Front¶

A. Incline Dumbbell Triceps Extension B. Incline Dumbbell Neutral-grip/ Pronating-grip to Forehead C. Incline EZ-bar Triceps Extensions D. Incline EZ-bar to Forehead E. Flat Dumbbell Triceps Extensions F. Flat Dumbbell Neutral-grip/ Pronating-grip to Forehead G. Flat EZ-bar Triceps Extensions H. Flat EZ-bar to Forehead Triceps Extension I. Decline Dumbbell Triceps Extension J. Decline Dumbbell Neutral-grip/ Pronating-grip to Forehead K. Decline EZ-bar Triceps Extension L. Decline EZ-bar Semi-Pronated-grip to Forehead Triceps Extension M. Bent-over Cable French Press N. Seated Dumbbell Triceps Extension O. Seated EZ-bar Triceps Extension

Elbows Beside the Body¶

A. Unilateral Handle Pressdown B. Straight Bar Pressdown C. Unilateral Rope Pressdown D. Rope Pressdown

Specialty Triceps Exercises¶

A. California Press B. Accentuated Eccentric Press

UPPER BODY: Remedial¶

External Rotation Progressions¶

A. Sideways Neutral-grip Hand Over Opposite Hip External Rotation
B. Sideways Supinated-grip Hand Over Opposite Hip External Rotation
C. Sideways Pronated-grip Hand Over Belly Button External Rotation
D. Sideways Neutral-grip Hand Over Belly Button External Rotation
E. Sideways Supinated-grip Hand Over Belly Button External Rotation
F. Sideways Pronated-grip Hand Same Side Hip External Rotation
G. Sideways Supinated-grip Same Side Hip External Rotation
H. Sideways Pronated-grip Hand Same Side Hip External Rotation
I. Cable Elbow in Front on Scott Bench External Rotation
J. Dumbbell Elbow in Front Scott Bench External Rotation
K. Cable Elbow to Side Scott Bench External Rotation
L. Dumbbell Elbow to Side Scott Bench External Rotation
M. Cable External Rotation
N. Dumbbell Elbow on Knee External Rotation
O. Standing Cable Elbow Supported External Rotation
P. Standing Cable Elbow Unsupported External Rotation
Q. Cobra
R. Barbell Cuban Press
S. Barbell Muscle Snatch
T. Barbell Muscle Snatch

Trap 3 Progressions¶

A. Mid-pulley Trap 3 Raise
B. Mid-pulley Sideways Trap 3 Raise
C. Low Pulley Trap 3 Raise
D. Low Pulley Sideways Trap 3 Raise
E. 45° Prone Unilateral Dumbbell Trap 3 Raise
F. 30° Prone Unilateral Dumbbell Trap 3 Raise
G. Flat Prone Unilateral Dumbbell Trap 3 Raise
H. 45° Prone Dumbbell Trap 3 Raise
I. 30° Prone Dumbbell Trap 3 Raise
J. Flat Prone Dumbbell Trap 3 Raise

Bent-over Lateral Raise Progressions¶

A. Prone One-arm Lateral Raise
B. Prone One-arm Cable Lateral Raise
C. Prone Lateral Raise
D. Supported One-arm Lateral Raise
E. Supported One-arm Cable Lateral Raise
F. Bent-over One-arm Rear Lateral Raise
G. Bent-over One-arm Cable Rear Lateral Raise
H. Dumbbell Rear Lateral Raise
I. Cable Rear Lateral Raise

Powell Raise Progressions¶

A. Floor Powell Raise
B. Incline Powell Raise
C. Stability Ball Powell Raise
D. Powell Raise
*Add an isometric pause at the halfway point of concentric range of motion

Scapular Retraction Progressions¶

A. High-pulley Scapular Retraction
B. Low-pulley Scapular Retraction
C. Sideways High-pulley Scapular Retraction
D. Sideways Low-pulley Scapular Retraction
E. Kneeling Dumbbell Scapular Retraction

LOWER BODY¶

Posterior Chain: Knee Flexion¶

Specialty Knee Flexion Exercises

A. Seated Leg Curl
B. High Pulley Nordic Eccentric

C. Nordic Eccentric¶

D. Razor

Posterior Chain: Hip Extension¶

Athletic Population¶

10. Low Range Exercises

A. Seated Good Morning
B. Standing Good Morning

11. Mid Range Exercises

A. 45° Back Extension
B. Romanian Deadlift

General Population¶

12. Hinge Exercise

A. 1-Leg RDL Slide
B. KB Band Swing
C. KB Skier Swing
D. KB Stagger Swing
E. KB Swing

13. Deadlift Progression

A. Rack/Partial Deadlift
B. Trap Bar Deadlift
C. BB Deadlift
D. Deficit Deadlift

14. End Range Exercises

A. Horizontal Back Extension
B. Reverse Hyperextension

15. Deadlift Progression

A. Clean-grip Floor
B. Clean-grip Podium
C. Snatch-grip Floor
D. Snatch-grip Podium
E. RDL
F. Single Leg Back Extension
G. Single Leg RDL
H. Slide Shelcs
I. Straight Leg Back Extension

16. Calf Raise Exercises

A. Seated Calf Raise
B. Standing Donkey
C. Donkey Calf Raise
D. Standing Calf Raise

17. Anterior Tibialis Raise Exercises

A. Standing
B. Modified Anterior Tibialis Raise

Quadriceps Dominant: Squats¶

A. Dumbbell Heels Elevated B. Dumbbell Heels Flat C. Back Squat Heels Elevated D. Back Squat Heels Elevated Wide E. Back Squat Heels Elevated Omni F. Heels Elevated Front Squat G. Front Squat Heels Elevated Medium H. Front Squat Heels Elevated Wide I. Front Squat Heels Elevated Omni J. Back Squat K. Front Squat A. Garhammer Raise B. Pre-stretch Stability Ball Crunch C. High Pulley Rope Crunch

Specialty Population¶

A. Jump Squat
B. Barbell Hack Squat
C. Cyclist Squat
D. Telemark Squat
E. Myotatic Squat
F. Inertia Squat

Abdominals¶

Core - Rotation¶

A. Palloff Press
D. Eccentric Accentuated Low-pulley Stability
E. Ball Crunch
F. Ab Wheel
G. Body Saws
H. Floor Cleaners
I. Planks
J. Side Planks
K. TRX Body Saws
L. TRX Falling Hinge
M. TRX Superman
B. Grappler Pull Push
C. Half Turkish Getup
D. KB Windmill
E. Med Ball Rotational Cyclones
F. Med Ball Rotational Slams
G. Med Ball Rotations
H. Rip Figure 8's
I. Rip High Strike
J. Rip Pitchfork
K. Rip Slapshot
L. Rip Triple Strike
M. TRX Powell Press
N. TRX Pull Push
O. TRX Rip Rotations
P. TRX Rip Swings

LOWER BODY: Remedial¶

Step-up Progressions¶

A. Poliquin Dumbbell Step-up
B. Petersen Dumbbell Step-up
C. Front Dumbbell Step-up
D. Side Dumbbell Step-up
E. Poliquin Barbell on Back Step-up
F. Petersen Barbell on Back Step-up
G. Front Barbell on Back Step-up
H. Side Barbell on Back Step-up
I. Front Barbell on Front Step-up
J. Side Barbell on Front Step-up

Split Squat Progressions¶

A. Low Pulley Front Foot Elevated
B. Low Pulley Foot Flat
C. Low Pulley Rear Foot Elevated
D. Dumbbell Front Foot Elevated
E. Dumbbell Foot Flat
F. Dumbbell Rear Foot Elevated
G. Barbell on Back Front Foot Elevated
H. Barbell on Back Foot Flat
I. Barbell on Back Rear Foot Elevated
J. Barbell on Front Front Foot Elevated
K. Barbell on Front Foot Flat
L. Barbell on Front Rear Foot Elevated

Lunge Progressions¶

A. Dumbbell Lunge
B. Dumbbell Alternating Lunge
C. Dumbbell Walking Lunge
D. Dumbbell Drop Lunge
E. Barbell on Back Lunge
F. Barbell on Back Alternating Lunge
G. Barbell on Back Walking Lunge
H. Barbell on Back Drop Lunge
I. Barbell on Front Lunge
J. Barbell on Front Alternating Lung

ACCESSORY EXERCISE¶

Loaded Carries¶

A. Double Overhead Carry
B. Double Rack Carry
C. Farmers Carry
D. Hi Low Carry
E. Single Arm Overhead Carry
F. Single Rack KB
G. Suitcase Carry

Sled Work¶

A. Crossover Sled Drag
B. Carioca Sled Drag
C. Lateral Sled Drag
D. Sled Duck Walk Pull
E. Sled Power Pull

WARM UP & MOBILITY EXERCISE¶

Activation & Warm-Up¶

A. Foam Rolling
B. KB Complex
C. Mini Band Activation
D. Spiderman Crawl
E. Turkish Get up

Dynamic Warm-Up¶

A. 180 Side Squats
B. A Skips
C. Atlas Lunge
D. Closing the Door
E. Carioca Step-over
A. Active Straight Leg Raise
B. Bretzel Mobility
C. Bretzel
D. Quad T-Spine
E. S2S
F. Shinbox
G. Squat to Stand Mobility
H. T Spine Rotation
I. Triangle Mobility Drill
J. Triangles
F. Knee Hugs
G. Leg Swings
H. Light Jog Exaggerated
I. Open Door
J. Single Leg RDL Walks

Mobility¶

A. Active Straight Leg Raise
B. Bretzel Mobility
C. Bretzel
D. Quad T-Spine
E. S2S
F. Shinbox
G. Squat to Stand Mobility
H. T Spine Rotation
I. Triangle Mobility Drill
J. Triangles

Bài viết liên quan¶

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