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Gym Exercises iitp

The document outlines various exercises for different muscle groups in the gym, including proper form and variations for each exercise. It covers six main areas: chest, back, shoulders, legs, arms, and core, along with a sample split routine for workouts. Key notes emphasize the importance of warming up, controlling the eccentric phase, and progressive overload for effective training.

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Nakshatra Kanchan
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8 views4 pages

Gym Exercises iitp

The document outlines various exercises for different muscle groups in the gym, including proper form and variations for each exercise. It covers six main areas: chest, back, shoulders, legs, arms, and core, along with a sample split routine for workouts. Key notes emphasize the importance of warming up, controlling the eccentric phase, and progressive overload for effective training.

Uploaded by

Nakshatra Kanchan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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With the available equipment and machines available in our gym, following are the exercises

with correct form and postures for every muscle group.

1. Chest (Pectorals)

Primary Exercises:

- Flat Bench Press (Barbell/Dumbbell)

- Form: Lie flat on the bench, grip slightly wider than shoulder-width, retract scapula, lower bar to
mid-chest, press up explosively.

- Variations: Close-grip (triceps emphasis), pause reps.

- Incline Bench Press (Barbell/Dumbbell)

- Form: Set bench at 30–45°, press from upper chest, keep elbows slightly tucked.

- Cable Fly (Low, Mid, High Pulley)

- Low-to-High: Targets upper chest (stand with cables low, arms upward in a "V").

- High-to-Low: Targets lower chest (arms downward in an "A").

- Mid-Level: Traditional fly (elbows slightly bent, squeeze at midline).

- Dips (Chest Focus)

- Form: Lean torso forward, elbows flared, descend until shoulders are below elbows.

---

2. Back (Lats, Traps, Rhomboids)

Primary Exercises:

- Pull-Ups/Chin-Ups

- Pull-Ups: Wide grip, engage lats, pull chest to bar.

- Chin-Ups: Supinated grip (biceps emphasis).

- Lat Pulldown

- Form: Slightly lean back, pull bar to clavicle, control eccentric.

- Barbell/Dumbbell Rows

- Bent-Over Rows: Hinge at hips, pull barbell to waist.

- Single-Arm DB Row: Brace on bench, row to hip.


- Cable Straight-Arm Pulldown

- Form: Hinge slightly, keep arms straight, pull cable to thighs using lats.

- Deadlifts (Conventional, Sumo, Romanian)

- Conventional Deadlift: Feet hip-width, bar over mid-foot, drive through heels.

- Sumo Deadlift: Wide stance, grip inside knees, upright torso.

- Romanian Deadlift: Hinge at hips, bar slides down thighs, stretch hamstrings.

---

3. Shoulders (Deltoids)

Primary Exercises:

- Overhead Press (Barbell/Dumbbell)

- Form: Press from clavicle to overhead, brace core, avoid arching back.

- Lateral Raises (Dumbbells/Cable)

- Form: Slight bend in elbows, raise to shoulder height.

- Rear Delt Fly (Cable/Incline Bench)

- Cable: Face a low pulley, pull arms back in a "T".

- Incline Bench DB Fly: Prone on incline bench, lift dumbbells rearward.

- Front Raises (Barbell/Dumbbell/Cable)

- Form: Lift weight to eye level, control descent.

---

4. Legs (Quads, Hamstrings, Glutes)

Primary Exercises:

- Squats (Barbell)

- Form: Feet shoulder-width, descend to parallel, drive through heels.

- Leg Extensions

- Form: Adjust pad above ankles, extend knees fully, pause at top.

- Romanian Deadlifts (Barbell/Dumbbell)

- Form: Hinge at hips, barbell slides down thighs, stretch hamstrings.


- Bulgarian Split Squats (Dumbbell)

- Form: Rear foot elevated, descend until thigh is parallel.

- Calf Raises (Leg Press Machine/Barbell)

- Form: Press through toes, full stretch and contraction.

---

5. Arms (Biceps/Triceps)

Primary Exercises:

- Biceps Curls (Dumbbell/Barbell/Cable)

- Variations: Hammer curls, preacher curls (using incline bench).

- Triceps Dips

- Form: Upright torso, elbows tucked, descend slowly.

- Skull Crushers (EZ Bar/Dumbbell)

- Form: Lower weight to forehead, extend elbows fully.

- Cable Triceps Pushdown

- Form: Elbows locked at sides, push bar to thighs.

---

6. Core (Abs/Obliques)

Primary Exercises:

- Hanging Leg Raises (Pull-Up Bar)

- Form: Hang straight, lift knees to chest, avoid swinging.

- Cable Crunches

- Form: Kneel, pull cable down by flexing abs.

- Russian Twists (Dumbbell)

- Form: Seated, lean back slightly, rotate torso.

---

Sample Split Routine

- Day 1: Chest + Triceps


- Day 2: Back + Biceps

- Day 3: Legs (Squats + Deadlifts)

- Day 4: Shoulders + Core

- Day 5: Full-Body or Weak Points

---

Key Notes on Form:

- Always warm up (5–10 min cardio + dynamic stretches).

- Control the eccentric (lowering) phase.

- Progressive overload is critical—increase weight/reps weekly.

- For hypertrophy, aim for 3–4 sets of 8–12 reps per exercise.

Deadlifts are a must for overall strength and muscle growth. They work multiple muscle groups,
improve grip strength, and enhance hormonal responses for better gains. Make sure to include them
in your routine, either on leg day or back day, depending on your split.

HAPPY BODYBUILDING :)

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