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ATH Lean Vjezbe

This document provides a list of exercises categorized by muscle group from beginner to more advanced. For the chest, it lists pushups as the beginner exercise and then progresses to dips with weight and pushup variations. For the back, it begins with exercises like the renegade row and straight arm pushdown and becomes more challenging with moves such as weighted pull ups and human pullovers. Similarly, it starts legs with exercises like deadlifts, step ups, and hip thrusts before moving to more advanced options like glute ham raises and levitation squats.

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52 views1 page

ATH Lean Vjezbe

This document provides a list of exercises categorized by muscle group from beginner to more advanced. For the chest, it lists pushups as the beginner exercise and then progresses to dips with weight and pushup variations. For the back, it begins with exercises like the renegade row and straight arm pushdown and becomes more challenging with moves such as weighted pull ups and human pullovers. Similarly, it starts legs with exercises like deadlifts, step ups, and hip thrusts before moving to more advanced options like glute ham raises and levitation squats.

Uploaded by

G P
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Execrises Good Better Best Calistenic

Pushup Twisting pushup Dips weighted Dips


Floor fly Cable crossover One arm crossover Pushups variation
Chest
Underhand DB bench DB pullover Incline benchpress
Kneeling landmine press Low to high crossover Barbell/DB benchpress
Renegade row Straight arm pushdown Barbell row Human pullover
Tripod row Back extension Weighted pull ups Pull ups
Back
Deadlift 1 arm cable high row Cable seated row Angel and devil
Meadow row (one arm side) Dead row (dynamic)
Single leg RDL Cable pull through Low barbell squat Glute ham raise
Seated hamcurl DB leaning step up (box step up) Hip thrust Levitation squat
Legs
Banded step through Bulgarian squat Single leg lunges (or reverse) Slick floor
Kettle bell swing Deadlif (or Romanian deadlift) Calf raises
Press out (barbell plate) Facepulls DB front raises Headstand pushup
DB reverse fly DB rear delt row Cable lateral rows Doorway facepull
Shoulder
Arnold Press (DB rotation) DB Side lateral raises Overhead press

Overhead rope pushaway DB triceps kickback Straight dips Diamond pushup


Triceps Cable bar pushdown Incline bench DB extension Close grip benchpress Cobra pushup
Reverse grip pushdown Rope pushdown Lying tricept extension Slick floor
Inverted chin ups Drag curl (tucked elbows) Standing DB curls Chin ups
Biceps Preacher curl (arm support) Incline DB curl Barbell curl
Cable flex curl Z bar curl
Hanging knee raise Gimnastic tuck (dip bar)
Ab roller - no lowerback ext. Side bring twist Sliding tuck
Abs
Hanging knee raise Levitation crunch Hanging leg raise
Hanging corkscrew swipers

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