Lift List Flashcards by Barbara Guignard

Q

Biceps, Free Weight

A

EZ Bar Bicep Curl

Dumbbell Bicep Curl

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Q

Biceps, Fixed Resistance

A

Cable Bicep Curl

Machine Bicep Curl

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Q

Biceps, Bodyweight

A

Bicep Body Row

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Q

Triceps, Fixed Resistance

A

Seated Triceps Push Down

Triceps Push Down

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Q

Triceps, Free Weight

A

Lying Tricep Extensions

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Q

Triceps, Bodyweight

A

Tricep Dips

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Q

Deltoids, Fixed Resistance

A

Seated Shoulder Press

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Q

Deltoids, Free Weight

A

Front raise, lateral raise, Upright row, standing overhead press

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Q

Pectorals, fixed resistance

A

Seated chest press

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Q

Pectoral, Free Weight

A

Dumbbell bench press, Chest fly

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Q

Pectorals, bodyweight

A

Press Ups

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Q

Trapezius, Fixed Resistance

A

Machine Seated Row

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Q

Trapezius, Free Weight

A

Barbell Bent Over Row, Dumbbell Single Arm Row

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Q

Trapezius, Bodyweight

A

Inverted Body Row

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Q

Rhomboid, Fixed Resistance

A

Standing Cable Rear Crossover

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Q

Rhomboid, Free Weight

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A

Dumbbell Reverse Fly

Q

Lats, Fixed Resistance

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A

Lat Pull Down (2 machines), Cable Pushdown

Q

Lats, Free Weight

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A

Dumbbell Pull Over

Q

Lats, Bodyweight

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A

Chin Ups, Assisted Pull Up

Q

Obliques & Hip Flexors, Fixed Resistance

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A

Cable Wood Chop

Q

Obliques & Hip Flexors, Bodyweight

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A

Flutter kicks, plank, bicycle crunch

Q

Abs, Bodyweight

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A

Back Extension, Abdominal Curl

Q

Glutes, Fixed Resistance

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A

Glutes-Ham Raise

Q

Glutes, Free Weight

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A

Dumbbell Rear Lunge, Dumbbell Squats

Glutes, Bodyweight

Glutes kickbacks, glutes bridge

Hamstrings, Fixed Resistance

Seated Leg Curl, Lying Leg Curl, 45 degree Leg Press

Hamstrings, Free Weight

Deadlift

Hamstrings, Bodyweight

Lunges

Quads, Fixed Resistance

Leg Press, Leg Extension

Quads, Free Weight

Dumbbell Squat, Weighted Rear Lunge, Barbell Back Squat

Quads, bodyweight

Lunges

Abductors and Adductors, Fixed Resistance

Seated Hip Abduction, Seated Hip Adduction

Abductors and Adductors, Bodyweight

Glute Bridge Hip Abduction, Sumo Squat

Calves, Fixed Resistance

45 degree Calf Press, Seated Calf Raise

Calves, Free Weight

Dumbbell Standing Calf Raise

Calves, Free Weight

Dumbbell Standing Calf Raise (Supported)