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- Jun 27, 2013
Apologies if there is a thread like this that already exists. I tried searching, but didn't see one. If there is one, please link me to it.
Just wanted to get and share some new ideas of good exercises/lifts so people can vary their workouts. Feel free to share your philosophies too.
I just want to improve and maintain overall athleticism and strength. I don't play any sports more serious than pickup basketball at the gym. I try to stay away from isolating muscle groups since I'm not really trying to body build. I like full body exercises more than iso stuff, and calisthenics more than machines (pull ups vs. lat pull downs).
Here's a list of things I do on a consistent basis (at a globo gym), divided into categories. If I don't play basketball that day, I usually do one or two of the big lifts, then a bunch of the smaller, accompanying lifts.
Whole body:
- Deadlift
- Front Squat (my favorite) / Back Squat
- Power cleans/hanging cleans
- Overhead squat - developing mobility for these
Upper body:
- Strict pull ups / kipping pull ups - don't hate on kipping pull ups, it takes practice and technique to learn them and works very different parts of the body
- Dips
- Push-up variations (look up vids) - spider mans, scorpions, medicine ball one arm/two arm and wide arm, plyos, dive bombers, side to side
- Rows - Inverse, DB, barbell, upright
- Shoulder press/Thrusters
- Tricep extensions
- Chin ups
Lower body:
Pretty much stopped doing hamstring curls, leg extensions, calf raises. I should get back to doing those, but usually I'm too exhausted or lazy to do them.
- Lunges
- Weighted jump squats
Core:
- Toes to bar
- Hanging leg raises
- Back extensions - straight up, at angles and rotating (going in circles)
- Weighted decline situps
- Planks
- Ab Ripper X moves (google for the video): in and outs, bicycles, crunchy frogs, cross-leg/wide-leg situps, fifer scissors
Just wanted to get and share some new ideas of good exercises/lifts so people can vary their workouts. Feel free to share your philosophies too.
I just want to improve and maintain overall athleticism and strength. I don't play any sports more serious than pickup basketball at the gym. I try to stay away from isolating muscle groups since I'm not really trying to body build. I like full body exercises more than iso stuff, and calisthenics more than machines (pull ups vs. lat pull downs).
Here's a list of things I do on a consistent basis (at a globo gym), divided into categories. If I don't play basketball that day, I usually do one or two of the big lifts, then a bunch of the smaller, accompanying lifts.
Whole body:
- Deadlift
- Front Squat (my favorite) / Back Squat
- Power cleans/hanging cleans
- Overhead squat - developing mobility for these
Upper body:
- Strict pull ups / kipping pull ups - don't hate on kipping pull ups, it takes practice and technique to learn them and works very different parts of the body
- Dips
- Push-up variations (look up vids) - spider mans, scorpions, medicine ball one arm/two arm and wide arm, plyos, dive bombers, side to side
- Rows - Inverse, DB, barbell, upright
- Shoulder press/Thrusters
- Tricep extensions
- Chin ups
Lower body:
Pretty much stopped doing hamstring curls, leg extensions, calf raises. I should get back to doing those, but usually I'm too exhausted or lazy to do them.
- Lunges
- Weighted jump squats
Core:
- Toes to bar
- Hanging leg raises
- Back extensions - straight up, at angles and rotating (going in circles)
- Weighted decline situps
- Planks
- Ab Ripper X moves (google for the video): in and outs, bicycles, crunchy frogs, cross-leg/wide-leg situps, fifer scissors
