iron addict
New member
I read lots of posts on 10 or so lifting forums on a daily basis and every training client I work with sends me a detailed questionnaire that gives me their current routine and routines they have used in the past. No wonder so many lifters are TOTALLY stuck in their training. They use the same lifts pretty much every damn routine and reps and sets are all that a large percentage of lifters vary. The body adapts to this approach very fast and once it does, it QUITS adapting with increased size and strength gains. Here are some of the lifts I use with training clients. Most require only basic equipment with the exception of the Hammer Strength machines, but almost every gym has these anyway.
Quads/Glutes/Hams
Squat
Box Squat
Band Squat
Band Box Squat
Front Squat
Narrow Stance Squat
Wide Stance Squat
Safety Bar Squat
Manta Ray Squat
Cambered Bar Squat
Leg Press
Hack Squat (for SOME people)
Hip Belt Squat
Back, Upper/Lower, Glutes.Hams
Deadlift, Conventional
Deadlift, Sumo
Deadlift off blocks
Rack Deadlift
Band Deadlift (tensioned)
Band Deadlift (lightened)
Chain Deadlift
Stiff-legged Deadlift
Zercher Deadlift
Romanian Deadlift
Low Back/Glutes/Hams
Good-Morning
Safety Squat Bar Good-Morning
Pull-Thru
Glute/Ham Raise
Reverse Hyper
Hyper Extension
45% hyper
Chest/Front Delt/Triceps
Bench Press
Close Grip Bench Press
Band Bench Press
Chain Bench Press
Lightened Band bench Press
Board Press
Band Board Press
Floor Press
Rack Lockouts
Incline Press
Decline Press
Dumbbell Bench Press
Hammer Grip Dumbbell Bench Press
Dumbbell Floor Press
Dumbbell band Press (requires power-hooks and bands)
Incline Dumbbell Bench Press
Reverse Grip Bench Press
Reverse Grip Smith Machine Press
Hammer Bench Press
Hammer Incline Bench Press
Dips
Fly
Band Fly
Upper Back (Lats/Mid back/Traps)
Bent Row
Supinated Bent Row
Cable Row
Band Row
Dumbbell Row
Chest Supported Row
Hammer Strength ISO Low Row
Hammer Strength Pull-Down
Chin, supinated, wide, and neutral grip
Lat Pull-down, supinated, wide, and neutral grip
Band Pull-Down
Face Pulls
Barbell Shrug
Dumbbell Shrug
Shoulders
Military Press
Band Military Press
Dumbbell Shoulder Press
Lateral Raise
Band Lateral Raise
Upright Row
Band Upright Row
Hammer Shoulder Press
Cable Lateral
Triceps
Dip
Close Grip Bench Press
Reverse Close Grip Bench Press in Smith Machine
Tricep Push-Downs
Skull Crushers
Dumbbell Skull Crushers
JM Press
Biceps
Supinated Grip Chins and Lat-Pulldowns
Supinated Grip Row
Barbell Curls
Band Curls With Bar
1 Arm Olympic Barbell Curl
EZ-Bar Curl
Preacher Curl
Dumbbell Curl
Hammer Curl
Incline Dumbbell Curl
Drag Curl
Forearms
Wrist Curls
Static Holds
Captain of Crush Grippers
Grip Machine
Wrist Roller
Calves
Standing Calf Raise
Donkey Calf Raise Machine
Leg Press Calf
Seated Calf Raise
Hip Belt Calf Raise
Abs
HEAVY Weighted Sit-Ups
Standing Pulley Crunches
Hanging Leg Raises
Various Machine Crunches
Iron Addict
Quads/Glutes/Hams
Squat
Box Squat
Band Squat
Band Box Squat
Front Squat
Narrow Stance Squat
Wide Stance Squat
Safety Bar Squat
Manta Ray Squat
Cambered Bar Squat
Leg Press
Hack Squat (for SOME people)
Hip Belt Squat
Back, Upper/Lower, Glutes.Hams
Deadlift, Conventional
Deadlift, Sumo
Deadlift off blocks
Rack Deadlift
Band Deadlift (tensioned)
Band Deadlift (lightened)
Chain Deadlift
Stiff-legged Deadlift
Zercher Deadlift
Romanian Deadlift
Low Back/Glutes/Hams
Good-Morning
Safety Squat Bar Good-Morning
Pull-Thru
Glute/Ham Raise
Reverse Hyper
Hyper Extension
45% hyper
Chest/Front Delt/Triceps
Bench Press
Close Grip Bench Press
Band Bench Press
Chain Bench Press
Lightened Band bench Press
Board Press
Band Board Press
Floor Press
Rack Lockouts
Incline Press
Decline Press
Dumbbell Bench Press
Hammer Grip Dumbbell Bench Press
Dumbbell Floor Press
Dumbbell band Press (requires power-hooks and bands)
Incline Dumbbell Bench Press
Reverse Grip Bench Press
Reverse Grip Smith Machine Press
Hammer Bench Press
Hammer Incline Bench Press
Dips
Fly
Band Fly
Upper Back (Lats/Mid back/Traps)
Bent Row
Supinated Bent Row
Cable Row
Band Row
Dumbbell Row
Chest Supported Row
Hammer Strength ISO Low Row
Hammer Strength Pull-Down
Chin, supinated, wide, and neutral grip
Lat Pull-down, supinated, wide, and neutral grip
Band Pull-Down
Face Pulls
Barbell Shrug
Dumbbell Shrug
Shoulders
Military Press
Band Military Press
Dumbbell Shoulder Press
Lateral Raise
Band Lateral Raise
Upright Row
Band Upright Row
Hammer Shoulder Press
Cable Lateral
Triceps
Dip
Close Grip Bench Press
Reverse Close Grip Bench Press in Smith Machine
Tricep Push-Downs
Skull Crushers
Dumbbell Skull Crushers
JM Press
Biceps
Supinated Grip Chins and Lat-Pulldowns
Supinated Grip Row
Barbell Curls
Band Curls With Bar
1 Arm Olympic Barbell Curl
EZ-Bar Curl
Preacher Curl
Dumbbell Curl
Hammer Curl
Incline Dumbbell Curl
Drag Curl
Forearms
Wrist Curls
Static Holds
Captain of Crush Grippers
Grip Machine
Wrist Roller
Calves
Standing Calf Raise
Donkey Calf Raise Machine
Leg Press Calf
Seated Calf Raise
Hip Belt Calf Raise
Abs
HEAVY Weighted Sit-Ups
Standing Pulley Crunches
Hanging Leg Raises
Various Machine Crunches
Iron Addict
