
Home Building Muscle Burn Fat Building Big Arms Guide How to Gain Weight What's New

Highly Effective Weight Lifting
Exercises For Building Muscle

"Building Muscle 101's Exercise Database Complete With Descriptions, Illustrations And Video "

Building muscle 101 has compiled a database of exercise, which are listed below in order to give you an idea of how each exercise should be performed, complete with illustrations, descriptions and video.

Each exercise is professionally illustrated with accurate video demonstrations.

I've also decided to include video samples of each exercise outlined below. I think it's important that you see, exactly how each exercise is correctly performed.

If you're looking for outstanding weight training routines, please see Building-muscle101's routines section here. You'll find beginner, intermediate, advanced, specialized, and dumbbell routines on that page.

Simply follow the descriptions and illustrations below for accurate guidance. Also feel free to print off whatever exercises you may need. Building muscle 101 has a book with all the exercise illustrations and descriptions. It migh be handy for you to simply print off a copy and take it to the gym with you. Click here to see the book.

To see a complete description and illustration (most contain instructional videos) of an exercise, simply scroll to an exercise and click the link (Opens in a new window).

Chest	Hamstrings	Back
Flat Bench press	Lying leg curls	Bent over rowing
Flat bench press with dumbbells	Stiff legged dead lifts	Wide grip chins
Flat bench dumbbell flyes	Dumbbell stiff legged deadlifts	Lat machine pull downs
Incline bench press		Low cable pulley rows
Incline dumbbell press		One arm dumbbell rows
Parallel bar dips		Dead lifts
Decline dumbbell bench press		Shrugs
Incline dumbbell flyes		Good mornings
Dumbbell pullover		Hyperextensions
Cable cross overs		T bar rowing
		Dumbbell Deadlift

Shoulders	Quadriceps	Calves
Press behind the neck	Squats	Standing calf raises
Seated dumbbell press	Leg press	Seated calf raises
Side lateral raises	Leg extensions	Leg press calf extensions
Alternate front dumbbell raises	Hack squats	Standing one legged calf raises
Bent over laterals	Dumbbell lunges	Donkey calf raises
Arnold presses	Dumbbell squat
Single arm dumbbell lateral raise	Sissy squat
Single side cable lateral
Front shoulder barbell press

Biceps	Triceps	Forearms
Standing barbell curls	Close grip bench press	Reverse barbell curl
Seated alternate dumbbell curls	Lying triceps extensions	Wrist curl
Concentration curls	Standing cable press downs	Reverse wrist curl
Preacher curl	Seated over head barbell extensions
Incline dumbbell curl	Triceps kick backs
Standing dumbbell curls	Triceps bench dips
Flat bench lying dumbbell curl	Overhead rope extensions
Under grip close hand chin up	One arm dumbbell extensions
	Seated triceps dumbbell extension


Abs
Crunches
Knee ups
Hanging leg raise
Incline knee raises
Incline sit ups
Roman chair sit ups

We respect your privacy

How To Build Big Arms

Get your FREE copy of Building Muscle 101's E-Book "Building Big Arms" and INSTANTLY receive a 90 page program containing a complete 12 week, arm blasting program.

Discover the secrets and techniques that I've used to build a pair of 19" plus arms. There are no gimmicks or hidden agendas, just a solid 12 week plan that will show you, step by step how to build big, powerful biceps and horse shoe triceps.

I will show you how to dramatically increase your biceps and triceps size and to help improve your overall strength levels - FOR FREE! Simply fill out the following information and you'll have instant access.

Click Here To Find Out How To Build Ripped, Shredded Muscle Fast Without Any Fat

Routines & Tips

Weight Lifting Tips

Weight Lifting Routines

Weight Training Exercises

Diet And Nutrition

Weight Lifting Diet

Sample Mass Menu

5 Day Lean Muscle Menu

Calorie Specific Menus

Muscle Building Recipes

Supplement Info

Weight Lifting Supplements

Creatine Information

Supplement Reviews

Burning Fat

6 Pack Abs

Weight Training & Burning Fat

12 Week Fat Burning Program

Tools & Resources

Equipment Reviews

Tools and Resources

Free Weight Training Guide

Muscle Articles

Muscle Building Recipes

Q And A

About the Author

Newsletter Archives

Muscle Building Tip!

Here's a quick tip spice up your meals.

Instead of cooking up your chicken or steak in a plain frying pan, try adding 1/2 cup low sodium chicken or beef broth.

Add some spices and cover to cook. The meat will be retain the juices and will be much tastier.