Click on the name of the muscle, or the image, to see weight training exercises.

Craig Ballantyne’s Turbulence Training

Weight Training Program

Lower body

Quadriceps (front of legs)
Compound exercises for the quadriceps also involve the glutes (buttocks), hamstrings and calves.

• Rear Squat (compound)
• Front Squat (compound with core strength)
• Leg press (compound)
• Deadlift (compound)
• Lunge (compound)
• Leg extension (isolation)

Hamstrings (back of legs)

• Leg curl (isolation)

Calves

• Standing calf raise (isolation)
• Seated calf raise (isolation)

Upper body

Pectorals (chest)

Compound exercises for the pectorals also involve the triceps and front deltoids.

• Bench press (compound)
• Pullover (compound)
• Flye (isolation)

5. Lats (upper back)

Compound exercises for the lats also involve the biceps and rear deltoids.

• Pulldown (compound)
• Bent-over row (compound)

Deltoids and Trapezius (shoulders)

Compound exercises for the shoulders also involve the arm muscles.

• Upright row (compound)
• Shoulder press (compound)
• Lateral raise (isolation)
• Shoulder shrug (isolation)

Arms

Triceps (back of arms)

• Parallel bar dip (compound)
• Pushdown (isolation)
• Triceps extension (isolation)

Triceps Training Exercises

Biceps (front of arms)

• Bicep curl (isolation)

Brachioradalis / Pronator teres (forearms)

Strengthening forearms and grip strength is essential to allow you to move on to lifting heavier weights. Unless you use wrist hooks, strong grip is vital for deadlifts, cleans, shoulder shrugs and rows as your progress with the weight.

• Forearm Strength Training Tips – Wrist Curls and Wrist Rolling
• Powerball Exercise

Waist

Abdominals (belly)

Compound exercises for the abdominals also involve the hip flexors.

• Leg raises (compound)
• Crunch (isolation)

Lower back

Some compound exercises for the legs also involve the lower back.

• Back extension (isolation)
• Good-morning (mentioned on the Bruce Lee workout) (isolation)

Bodybuilders commonly divide the body’s individual muscles into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed above.

The sequence shown above is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between “pushing” and “pulling” movements to allow their specific supporting muscles time to recover. The stabilizing muscles in the waist should be trained last. First ensure that you are familiar with all the major muscles.