List of Exercises for 1 Rep Max Test

[Kathy G]

I went through all the WM cards and made up a list of all the exercises for all three mesocycles. I'm pretty sure I got all of them but someone let me know if I missed any, please. I got 118 exercises for the all three mesocycles and 4 exercises for the squat rack legs (122 total exercises). ***note: Meso 3 – Chest Back had no "new" exercises.

I hope this makes it somewhat easier for us to do our 1 rep max tests.

Kathy

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Meso 1 – Chest/Shoulders/Biceps
1. Alternating Seated Overhead Shoulder Press
2. Barbell Curl
3. Incline Chest Flys
4. Seated Rear Flys into band pulls
5. Incline Curl Alternating & Rotate at Top
6. Incline Front Raise on Stability Ball
7. Standing Quarter Stop Curls Both Arms
8. Seated Lateral Raise Both Arms High Ends
9. Seated Concentration Curls 1.5's
10. Side Leaning Lateral Raise
11. Chest Flys (flat bench)
12. Seated Overhead Press
13. Preacher Curl on Stability Ball One Arm
14. Seated Front Press Double Arms 1.5's
15. Reverse Dumbbell curl
16. Incline Rear Raise on Stability Ball
17. Barbell Curl Wide Grip
18. Standing Upright Rows
19. Alternating Standing Curls
20. Barbell Curls with band attached
21. Seated Curls Alternating + Both Arms
22. Hammer Curl Double Arm
23. Standing Barbell Front Press
24. Barbell Curl Narrow Grip
25. Standing Overhead Press Both Arms
26. Standing Front Raise
27. Seated Incline Hammer Curls Both Arms
28. Seated Barbell Isolation curls
29. Chest Flys on Stability Ball
30. Lateral Side to Front Combo
31. Barbell Curl Narrow Grip
32. Superset Seated Lateral Raise & Seated Rear Flys
33. Standing Dumbbell Curl
34. Incline Side Raise on Stability Ball
35. Functional Overhead Press (RT & LF) then Front Raise
36. Preacher Curl on Stability Ball Double Arm


Meso 1 – Back/Triceps
1. Dumbbell Rows Both Arms
2. Standing Overhead Extensions One Arm
3. One Arm Row
4. Flat Bench Barbell triceps extensions
5. Barbell Rows
6. Kickbacks One Arm
7. One Arm Horizontal Row
8. Deadlifts
9. Close Grip Bench Press
10. Seated Overhead Extensions Both Arms
11. Side Leaning One Arm Overhead Extensions on Ball
12. Kickbacks Double Arm
13. Cross Body Kickbacks
14. Dumbbell Rows Both Arms
15. Flat Bench Tricep Extensions
16. Pullovers
17. Double Arm Row Horizontal
18. One Arm Band Kickbacks
19. Straight Arm Flys Prone on incline bench
20. Scapular Retractions
21. Seated Overhead Extensions One Arm


Meso 1 – Legs
1. One Leg Elevated Lunges (8 count move)
2. Deadlifts Wide Stance
3. One Leg Slide Back Lunges with Paper Plate
4. Side Slide Lunges with Paper Plate
5. Squats
6. Front Lunge (same leg)
7. Stiff Legged Deadlift on Platform
8. Wall Squats Double Leg
9. Lateral Step Ups
10. Sequential Lunge Into Front Kick Combo
11. Squats Narrow Stance
12. Alternating 45 Degree Front Lunge
13. Leg Press
14. One Leg Sit N Stands
15. Low Pulse Lunges
16. 45 Degree Lunge (same leg)
17. Front Squats Narrow Stance
18. Static Low End Lunge Same Leg 3/1 count
19. One Leg Sit N Slide with paper plate
20. Side Lunge Onto six inch High Step
21. Plie Squats Alternating Hand
22. One Leg Deadlift (toes elevated) 3/1 count
23. Squats ( 16 reps) + DB Plie Squats ( 16 reps)


Meso 2 – Chest/Shoulders/Triceps
1. Flat Bench Press
2. Incline Bench Press
3. Seated Front Press Alternating Arms (elbows forward)
4. Seated Front Press
5. Alternating One Arm Standing Lateral Raise
6. Seated Lateral Raise Both Arms
7. Seated Rear Delts
8. Incline Fly - (Rotate Pinky in )
9. Standing Lateral Raise
10. Double Arm Overhead Extension on Ball
11. Prone Incline Rear Flys
12. Incline Bench Front Raise
13. Seated lateral Raise


Meso 2 – Legs
1. One Leg Elevated Lunges
2. Static Lunge
3. Side Slide Lunges with Paper Plate
4. One Leg Sit N Stands
5. Wall Squats
6. Low Plane Lunges
7. Calf Raises


Meso 2 – Back/Biceps
1. Seated Alternating Curl
2. One Legged Deadlifts
3. Seated Concentration Curls
4. Incline Curls Both Arms Rotate at Top


Meso 3 – Chest Back


Meso 3 – Plyo Legs
1. Side Lunge
2. Back Lunge
3. Sit N Stands
4. Step Up with hand Weights
5. Close Stance One Leg Squats
6. Drop Side Lunge onto Step
7. Back Lunge alternating off step (8 inches)
8. Drop Side Lunge on Floor into Leg Abduction
9. Alternating Front Lunge
10. Alternating Side Lunge
11. Low Lunge/Squat Combo
12. Walking Lunges
13. Stiff Legged Deadlift


Meso 3 – Shoulders/Biceps/Triceps
1. Incline Curls


Meso 3 – Legs Squat Rack
1. Squats
2. Stiff Legged Deadlift
3. Front Squat
4. Static Lunge

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[llp]

oooh thanks Kathy. You did all the thinking part for me(except I don't know what all the exercises are). I hope someone confirms this list, because I'm going to use it! I think I will even cut & paste it into an excel sheet, too.

Thanks again for doing this!

 

[Kathy G]

Linda,
I'm doing the same....making a table with all of them. I'm going to split them into push/pull for upper body and test 5-6 per day before my regular workout. I'll start with meso 1 (which should take a 2-3 weeks to do) in that manner.

Then I'll move onto testing meso 2 and 3 while I'm doing meso 1 of STS.

If you input all your 1 Rep maxes into the Workout Mgr as you do them, you should be able to see if I missed anything. I figure this is a good place to start....I need to break things down in chunks so they don't seem so overwhelming!

Kathy

 

[dbelden1]

Hi ladies:

you may want to check out the following site:

http://web.mac.com/lainiefig/FitnessFig/Tools.html

Lanie has a spreadsheet on her page that may work for you and save you some time and a lot of work I'm not sure how it is all layed out, but check it out and see if you can modify or use it.

just a thought unless you really want to do it!

 

[Kathy G]

Thanks Dani! You can just copy and paste the list into Word
...then highlight the first meso section (#1-36)
....go up to "Table" in the tool bar
...choose the drop down "Convert Text to Table"
....make it a 1 column table
....click ok
....and it should put it into table format.

Play around with the font/columns/etc. to make it easier for you to jot down reps and notes.

Oops, edited to scroll down on Lainie's site and you'll find an excel version. Doh!

HTH,
Kathy

 

[llp]

Kathy-
It looks like your list matches in number(I didn't compare exercise names, though) to Lanie's/Chris's, so you must've got them all! Also you have the additional Squat Rack Exercises that could be added to Lanies/Chris's Excel version.

Funny thing is, that I had printed the excel sheet a looooong time ago and have it in a notebook and forgot about it! I made my own excel sheet from your version(but something went wrong with the formatting), so I am glad Lanie's is accessible and I already have it in a notebook! I am glad Lanie is so efficient(I've got copies of other Cathe worksheets from her & that has been very helpful in tracking my weights)

Well, I can't forget about the 1RM's again, I really have to get moving!
Maybe I can get started this weekend, then really concentrate when I take a vacation from work around Christmas time....

thx again,

 

[kathryn]

Thanks so much, Kathy!
You've done a great service to us!

 

[Kathy G]

Thanks everyone, it really was a labor of love....can you tell I'm getting psyched for the STS release?

Kathy

P.S. Maybe Lainie can put a copy of this one (in Word format) on her website for everyone that doesn't have excel or filemaker?

Thanks!

 

[cats_meow_0911]

Thanks for the list, it's very helpful.