That's an ambitious goal!

To explain 100 exercises, I'll categorize them by muscle group and

type, giving you a comprehensive guide for a full-body workout routine. This isn't just a list;
I'll briefly explain what each exercise targets and how to do it safely (though always consult a
professional for personalized advice).

Important Considerations Before You Start:

• Form Over Quantity: Always prioritize correct form to prevent injury and maximize
effectiveness.

• Warm-Up: Begin every workout with 5-10 minutes of light cardio (jogging, jumping
jacks) and dynamic stretches.

• Cool-Down: End with 5-10 minutes of static stretches.

• Progressive Overload: To keep making progress, gradually increase weight, reps, sets,
or reduce rest time.

• Listen to Your Body: If something hurts (beyond muscle fatigue), stop.

• Hydration & Nutrition: Essential for performance and recovery.

• Consult a Professional: Especially if you're new to exercise, have health conditions,

or are unsure about form.

100+ Exercises Explained

I'll aim for variety, including bodyweight, dumbbell, barbell, and machine exercises where
applicable.

I. Legs & Glutes (25 Exercises)

These exercises target your quadriceps, hamstrings, glutes, and calves.

Compound (Multi-Joint) Movements:

1. Barbell Squat (Back Squat): Targets: Quads, glutes, hamstrings, core. How: Barbell
on upper back, feet shoulder-width, descend as if sitting in a chair, keeping chest up.

2. Barbell Front Squat: Targets: Quads, glutes, core. How: Barbell on front of shoulders,
elbows high, similar descent to back squat.

3. Dumbbell Goblet Squat: Targets: Quads, glutes, core. How: Hold one dumbbell
vertically at chest, deep squat, chest up.

4. Leg Press (Machine): Targets: Quads, glutes, hamstrings. How: Sit on machine, feet
shoulder-width on platform, push away.
 5. Barbell Deadlift (Conventional): Targets: Hamstrings, glutes, lower back, full
posterior chain. How: Hinge at hips, slight knee bend, grip bar, lift with legs and back
straight.

6. Romanian Deadlift (RDL): Targets: Hamstrings, glutes. How: Hinge at hips, slight
knee bend, keep bar close to legs, lower until hamstring stretch.

7. Good Mornings (Barbell): Targets: Hamstrings, glutes, lower back. How: Barbell on
upper back, hinge at hips, keep legs mostly straight, lean forward.

8. Walking Lunges (Dumbbell/Bodyweight): Targets: Quads, glutes, hamstrings. How:

Step forward into a lunge, push off back leg to step into next lunge.

9. Stationary Lunges (Dumbbell/Bodyweight): Targets: Quads, glutes, hamstrings.

How: Lunge on one side, push back up to starting position before switching legs or
repeating.

10. Bulgarian Split Squat (Dumbbell/Bodyweight): Targets: Quads, glutes, hamstrings.

How: One foot elevated on a bench behind you, lunge down.

11. Step-Ups (Dumbbell/Bodyweight): Targets: Quads, glutes, hamstrings. How: Step

onto a box or bench, drive through heel, stand tall.

Isolation (Single-Joint) Movements:

12. Leg Extension (Machine): Targets: Quadriceps. How: Sit on machine, extend legs
against pad.

13. Leg Curl (Machine - Seated/Lying/Standing): Targets: Hamstrings. How: Curl legs
against pad.

14. Glute Ham Raise (GHR): Targets: Hamstrings, glutes, lower back. How: Use a GHR
machine, curl up from hips.

15. Cable Pull-Through: Targets: Glutes, hamstrings. How: Stand facing away from cable,
hinge at hips, pull cable through legs.

16. Glute Bridge (Bodyweight): Targets: Glutes, hamstrings. How: Lie on back, knees
bent, feet flat, lift hips off ground.

17. Hip Thrust (Barbell/Bodyweight): Targets: Glutes. How: Back against a bench,
barbell over hips, lift hips.

18. Standing Calf Raise (Bodyweight/Machine): Targets: Gastrocnemius. How: Stand on

a raised surface, lower heels, push up onto balls of feet.

19. Seated Calf Raise (Machine): Targets: Soleus. How: Sit on machine, push weight up
with balls of feet.
 20. Donkey Kicks (Bodyweight/Cable): Targets: Glutes. How: On all fours, kick one leg
back and up, squeezing glute.

21. Fire Hydrants (Bodyweight): Targets: Glute medius/minimus. How: On all fours, lift
bent leg out to the side like a dog.

22. Clamshells (Bodyweight/Band): Targets: Glute medius/minimus. How: Lie on side,

knees bent, open top knee like a clamshell.

23. Good Mornings (Bodyweight): Targets: Hamstrings, glutes. How: Hands behind
head, hinge at hips, keeping back straight.

24. Reverse Hyperextension (Machine/Bench): Targets: Glutes, hamstrings, lower back.

How: Lie face down on a bench, lower legs, then raise them.

25. Hack Squat (Machine): Targets: Quads, glutes. How: Machine-assisted squat focusing
on quadriceps.

II. Chest (10 Exercises)

These target your pectoralis major and minor.

1. Barbell Bench Press (Flat): Targets: Entire chest, triceps, shoulders. How: Lie on
bench, feet flat, lower bar to mid-chest, press up.

2. Dumbbell Bench Press (Flat): Targets: Entire chest, triceps, shoulders. How: Similar
to barbell, allows greater range of motion.

3. Incline Barbell Press: Targets: Upper chest. How: Bench at an incline, press barbell.

4. Incline Dumbbell Press: Targets: Upper chest. How: Bench at an incline, press
dumbbells.

5. Decline Barbell Press: Targets: Lower chest. How: Bench at a decline, press barbell.

6. Decline Dumbbell Press: Targets: Lower chest. How: Bench at a decline, press
dumbbells.

7. Dumbbell Flyes (Flat/Incline/Decline): Targets: Chest (stretches). How: Lie on bench,

dumbbells in hands, open arms wide with slight elbow bend, bring together.

8. Push-Ups: Targets: Chest, triceps, shoulders, core. How: Hands slightly wider than
shoulder-width, lower chest to ground, push up.

9. Cable Crossover (High-to-Low): Targets: Lower chest. How: Stand between cables,
grasp handles, bring hands down and across body.

10. Pec Deck Fly (Machine): Targets: Chest. How: Sit on machine, bring arms together.
III. Back (15 Exercises)

These target your latissimus dorsi, rhomboids, trapezius, and erector spinae.

1. Barbell Rows (Bent-Over): Targets: Lats, rhomboids, traps, erectors. How: Hinge at
hips, bent over, pull barbell to lower chest/upper abdomen.

2. Dumbbell Rows (Single-Arm): Targets: Lats, rhomboids. How: One hand/knee on

bench, pull dumbbell to hip.

3. Lat Pulldown (Machine): Targets: Lats. How: Sit on machine, pull bar down to upper
chest.

4. Pull-Ups (Bodyweight): Targets: Lats, biceps, traps. How: Hang from bar, pull chin
above bar.

5. Chin-Ups (Bodyweight): Targets: Lats, biceps (more emphasis). How: Similar to pull-
up but with supinated (underhand) grip.

6. Seated Cable Row: Targets: Lats, rhomboids, traps. How: Sit at cable machine, pull
handle to abdomen.

7. T-Bar Row (Machine/Barbell): Targets: Lats, rhomboids, traps. How: Hinge at hips,
pull T-bar to chest.

8. Face Pulls (Cable): Targets: Rear delts, upper traps, rotator cuff. How: Pull rope
attachment towards your face, externally rotating shoulders.

9. Hyperextensions (Back Extensions): Targets: Erector spinae, glutes, hamstrings.

How: Lie face down on hyperextension bench, extend torso upwards.

10. Rack Pulls: Targets: Traps, erectors, grip. How: Partial deadlift from elevated pins in a
power rack.

11. Shrugs (Barbell/Dumbbell): Targets: Upper traps. How: Hold weight, shrug shoulders
straight up.

12. Inverted Rows (Bodyweight): Targets: Upper back, biceps. How: Lie under a bar, pull
chest to bar.

13. Good Mornings (Barbell - revisited for back focus): Targets: Lower back, hamstrings.

14. Glute-Ham Raise (GHR - revisited for back focus): Targets: Lower back, hamstrings,
glutes.

15. Bird-Dog (Bodyweight): Targets: Core, lower back stability. How: On all fours, extend
opposite arm and leg.
IV. Shoulders (10 Exercises)

These target your deltoids (anterior, lateral, posterior) and traps.

1. Overhead Press (Barbell/Dumbbell - Standing/Seated): Targets: Anterior/Lateral

delts, triceps, upper chest. How: Press weight from shoulder height overhead.

2. Arnold Press (Dumbbell): Targets: All three delt heads. How: Start with palms facing
you, rotate as you press overhead.

3. Lateral Raises (Dumbbell/Cable): Targets: Lateral delts. How: Hold weights, raise
arms out to the sides to shoulder height.

4. Front Raises (Dumbbell/Cable): Targets: Anterior delts. How: Hold weights, raise
arms straight forward to shoulder height.

5. Rear Delt Flyes (Dumbbell/Machine/Cable): Targets: Posterior delts. How: Bend

over (for dumbbells) or use machine, reverse fly motion.

6. Upright Rows (Barbell/Dumbbell): Targets: Traps, lateral delts. How: Pull

bar/dumbbells up towards chin, elbows high.

7. Push Press (Barbell/Dumbbell): Targets: Shoulders, legs, triceps. How: Use leg drive
to assist in pressing weight overhead.

8. Handstand Push-Ups (Bodyweight - Advanced): Targets: Shoulders, triceps. How:

Perform a push-up while in a handstand.

9. Pike Push-Ups (Bodyweight): Targets: Shoulders, triceps. How: Body in an inverted

V-shape, lower head towards ground.

10. External Rotations (Dumbbell/Cable): Targets: Rotator cuff. How: Arm bent at 90
degrees, rotate forearm outwards.

V. Arms (15 Exercises)

These target your biceps and triceps.

Biceps:

1. Barbell Curls: Targets: Biceps. How: Stand, hold barbell with underhand grip, curl to
shoulders.

2. Dumbbell Curls (Standing/Seated - Alternating/Simultaneous): Targets: Biceps.

How: Curl dumbbells.
 3. Hammer Curls (Dumbbell): Targets: Biceps, brachialis, brachioradialis. How: Palms
face each other, curl dumbbells.

4. Preacher Curls (Barbell/Dumbbell): Targets: Biceps (isolates). How: Use a preacher

bench to support arms, curl weight.

5. Concentration Curls (Dumbbell): Targets: Biceps (peak). How: Sit, elbow resting on
inner thigh, curl dumbbell.

6. Cable Curls (Straight Bar/Rope): Targets: Biceps. How: Use cable machine, curl
attachment.

7. Chin-Ups (revisited for biceps focus): Targets: Lats, biceps.

Triceps:

8. Close-Grip Bench Press: Targets: Triceps, chest. How: Bench press with hands closer
together.

9. Triceps Pushdowns (Cable - Rope/Straight Bar): Targets: Triceps. How: Push cable
attachment down, extending arms.

10. Overhead Triceps Extension (Dumbbell/Cable): Targets: Triceps (long head). How:
Extend weight from behind head upwards.

11. Skullcrushers (Barbell/Dumbbell): Targets: Triceps. How: Lie on bench, extend

weight from forehead upwards.

12. Dumbbell Kickbacks: Targets: Triceps. How: Bend over, extend dumbbell straight
back.

13. Dips (Parallel Bars/Bench): Targets: Triceps, chest, shoulders. How: Lower body
between parallel bars or using a bench, push up.

14. Diamond Push-Ups: Targets: Triceps, chest. How: Hands close together, forming a
diamond shape, perform push-up.

15. Reverse Grip Triceps Pushdown: Targets: Triceps. How: Use cable machine, pull
cable down with underhand grip.

VI. Core (15 Exercises)

These target your abdominals (rectus abdominis, obliques), and lower back.

1. Plank: Targets: Entire core. How: Hold body in a straight line, supported on forearms
and toes.
 2. Side Plank: Targets: Obliques, lateral core. How: Hold body in a straight line,
supported on one forearm and side of foot.

3. Crunches: Targets: Rectus abdominis. How: Lie on back, knees bent, lift head and
shoulders off ground.

4. Reverse Crunches: Targets: Lower abs. How: Lie on back, lift hips and bring knees
towards chest.

5. Leg Raises (Lying/Hanging): Targets: Lower abs. How: Lie on back or hang from bar,
raise legs.

6. Russian Twists (Bodyweight/Weight): Targets: Obliques. How: Sit, lean back slightly,
twist torso side to side.

7. Bicycle Crunches: Targets: Abs, obliques. How: Lie on back, alternate bringing elbow
to opposite knee.

8. Wood Chops (Cable/Medicine Ball): Targets: Obliques, rotational core. How: Stand,
twist torso, pulling weight from high to low.

9. Pallof Press (Cable): Targets: Anti-rotation core. How: Stand perpendicular to cable,
press handle straight out, resisting rotation.

10. Dead Bug: Targets: Deep core stability. How: Lie on back, extend opposite arm and
leg slowly.

11. Bird-Dog (revisited for core focus): Targets: Core stability, lower back.

12. Swiss Ball Crunches: Targets: Abs, greater range of motion. How: Perform crunches
on a stability ball.

13. Ab Rollout (Ab Wheel/Barbell): Targets: Entire core. How: Roll wheel/barbell out,
keeping core tight, then pull back.

14. Hanging Knee Raises: Targets: Lower abs, grip. How: Hang from a bar, lift knees to
chest.

15. Dragon Flags (Bodyweight - Advanced): Targets: Entire core. How: Lie on bench, lift
entire body in a straight line, supported only by shoulders.

VII. Full Body / Other (10 Exercises)

These are multi-joint exercises that engage many muscle groups or are foundational.

1. Burpees: Targets: Full body, cardio. How: Squat, push-up, jump feet in, jump up.
 2. Kettlebell Swings: Targets: Glutes, hamstrings, lower back, shoulders. How: Hinge at
hips, swing kettlebell explosively.

3. Farmer's Walk (Dumbbells/Kettlebells): Targets: Grip, core, traps, full body stability.
How: Walk while holding heavy weights.

4. Sled Push: Targets: Legs, glutes, core, shoulders. How: Push a weighted sled.

5. Battle Ropes: Targets: Shoulders, arms, core, cardio. How: Create waves or slams
with heavy ropes.

6. Medicine Ball Slams: Targets: Full body power, core. How: Lift ball overhead, slam it
into the ground.

7. Box Jumps: Targets: Legs, glutes, power. How: Jump onto a sturdy box.

8. Wall Sits: Targets: Quads, glutes. How: Sit against a wall as if in a chair.

9. Jumping Jacks: Targets: Full body, cardio.

10. Mountain Climbers: Targets: Core, cardio, shoulders. How: In plank position, bring
knees towards chest alternately.

This list provides a fantastic foundation. Remember to vary your routine to keep your
muscles challenged and prevent plateaus. Enjoy your fitness journey!