It’s easy to walk into a gym like and completely be overwhelmed with equipment. To be honest, it would even intimidate me if I was seeing it for the first time. As a result, many members don’t venture out much. They just use what they know – no matter how little that is. So, it’s time to start working out with more purpose, so you can get the best results possible.

In Tuesday’s blog, “” I talk about varies ways to break up body parts so you can design a workout based on your schedule. Well, as promised, today I will be giving you a hit list of exercises you can use in your routine.

First, in this list, I categorize exercises by body part, with the largest muscle groups first. When you are lifting weights, you don’t want to work your small muscle groups before you work your large muscle groups – because your small muscles will be too tired to lift the heavier weight required to work the larger ones. Large muscle groups include chest, back and legs. Small muscle groups typically refer to all your arm muscles.

Next, you’ll notice that in each group, I first list one exercise that doesn’t require equipment (if possible). I also list alternative machines or tools to help you find what works with what you have access to. Now realize, there are SOOOO many more, but these 50+ exercises are the most common – and good for starting a beginner to even advanced routine.

If you are doing a full-body workout, you may only choose 2-3 exercises per body part, and only do 2-3 sets of each (depending on your time). If you are working out several times a week, and breaking up body parts more, you may do all the exercises in each specific body group for that day for 3-5 sets to add intensity, and extend the length of your workout.

Lastly, rest time is super important. You can take a very basic workout and majorly boost intensity if you reduce your rest time. We use the (set at 30 seconds on and 30 seconds off) at our club so our members are being pushed to work hard and rest little.

So that brings me to reps. You can do 12-15 reps for upper body and 15-20 reps for lower body OR you can use the interval timer to go as hard and fast as possible and not even worry about counting. Just remember, if you could do a few more reps, you likely need to up your weight.

Top 50 Exercises:

OK, so here you go! Here are 50 different exercises mentioned below with some tips to help you design your workout schedule. (PS: It’s actually more than 50 exercises, but TOP 50 sounded better than Top 51. Ha!)

CHEST: (flat bench) or Machine Chest Press (Pec Dec Machine or ) Do at least 1 pree & 1 fly

BACK:  or Assisted Pull Ups  (preferably with wide bar) ( or barbell) Do at least 1 wide grip & 1 close grip.

LEGS:  (or , hits all muscles) (hits all muscles) (dumbbells, quads and glutes)  (hits quads) (prone/lying, seated and/or standing, hamstrings) (Dumbbells or Barbells, for hamstrings)  (or Calf Raise Machine) Do at least 1 exercise per body part (quads, hams, glutes)

SHOULDERS: or with Barbell or Shoulder Press Machine or with dumbbells  (or  or Reverse Pec Dec Machine) Do at least 1 press, 1 raise (front or lateral) and the rear raise.

TRICEPS:  (or )  (with dumbbell or curl bar)  (on cable with bar, V handle or rope) Do at least 2 exercises.

BICEPS: (Equipment needed) or Bicep Curl Macine Do at least 2 exercises.

ABS:  or (advanced) for lower abs (sides/obliques) Choose 2-3 exercises. 

LOW BACK & CORE:  or Ham/Glute Developer Machine (PS – I don’t like the way this exercises is demonstrated, but it can give you an idea) Choose at least one.

Remember to read: “” for help on scheduling your workout schedule for the week. 

Have fun, train with confidence & #getafterit!