Exercise Programs, Exercises and Weight Training Workouts

exercise program and weight training exercises
text instructions with videos of bodybuilding and strength training exercises and complete exercise program workouts


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Exercises and Exercise Workouts Index:

I've selected some weight training exercises and I have listed them by body part. I have tried to describe for you the proper way to perform each exercise with variations of each in an easy to understand, step-by-step and coherent manner. I have also added exercise videos to most of the exercises described below. Some or all of them can be incorporated into any workout whether you are interested in bodybuilding, strength training, losing weight and toning or a combination thereof. 

Abs and Obliques
ab crunches
ab workouts with exercise balls
best abs exercises
obliques exercise (standing)
ab crunches video
all-in-one abdominal exercise
oblique crunch video
abdominal exercise with leg extension video 
ab bicycle crunch

close-grip lat pulldown with handles or chinning handle
lat pulldown - on FreeMotion matchine
wide pulldown on Iso HammerrStrength machine
straight up pull-ups
seated pulley rowing
t-bar rowing
lower back extension
one arm bent-over row
back exercise for muscle definition

incline dumbbell biceps curl on bench 
biceps curl on HammerStrength machine
various different bicep curls exercises
alternative bicep curl
hammer bicep curl + video
barbell bicep curl

chest pull-ups - wide, medium, close grip
wide chest press on Iso HammerStrength machine
isolated incline chest press - on Iso HammerStrength machine
cable crossovers chest exercise - 2 variations
hammer chest press - with variations on FreeMotion machine
incline hammer chest press - with dumbbells
flat, incline, decline dumbbell presses
cable crossovers

Shoulders (Trapezius and Deltoid muscles)
dumbbell shoulder press
straight up pull-ups
Arnold press
rotator cuff
upright cable row
hammer shoulder press - close-grip with dumbbells
perfecting the form for the shoulder press
side laterals raise

wrist curls

dumbbell lunges

triceps exercises
reverse grip ticeps pulldown
v shape in triceps muscles

Glute Muscles
butt exercises
gute exercise on LifeFitness machine

Full Body Exercises
pull-ups with video - wide, medium and narrow grips
straight up pull-ups - for shoulders and back (lats)
hanging pull-ups
renegade dumbbell rows
woodchopper - lose love handles
dumbbell swing
full body exercises (low to high chop)
shoulders and legs workout 

Workouts for Women
strength and cardiovascular training

Bosu workouts
core, upper and lower body

Pilates exercises and stretches
Pilates Introduction

Learn Yoga
Yoga positions

Free Fitness Ebooks
Lean Body Secrets ebook

Free Fitness Tools
Exercise, weight training workout sheets
- 7 day workout sheets by body part and blank sheets -

Complete How To Exercise Program Workouts
Complete Biceps Workout
Complete Abdominal Workout
A Shoulder Exercise Workout
Back Exercise Workout
How To Get An Amazing Chest Workout
A Complete Triceps Exercise Workout Program
Exercise program and workouts example
Codominium Gym Exercise Workouts

Consult our Fitness Articles for more in depth information on weight and fitness training, Yoga, Pilates, Running and other exercise and health topics.

Books Recommended by PopularFitness.com


Bodybuilding : The Weider Approach
by Joe Weider (book)

The New Encyclopedia of Modern Bodybuilding
by Arnold Schwarzenegger, Bill Dobbins (book)

Fitness and Exercise

Hot Point Fitness : The Revolutionary New Program for Fast and Total Body Transformation
Steve Zim, Mark Laska (book)

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