Grade 8 Strength Training Exercises Name: ___________________________________

LEGS CHEST

Dumbbell/Kettleball Squat Dumbbell Bench Press

Split Squat Incline Dumbbell Bench

Press
Goblet Squat High Cable Cross Overs

Sumo Squat Flat Bench Dumbbell Flyes

Bulgarian/King Squat Incline Dumbbell Flyes

Reverse Lunge Floor Press

Ball Leg Curl Push Ups

Single Leg Deadlift

Step Ups TRICEPS

Landmine Squats One Arm Tricep Extension

Back Extensions Two Arm Tricep Extension

Deadlift Tricep Kickback

CALVES Bench Dips ****

Heel Raises V-Bar Pressdown

Seated Calf Raise Rope Pressdown

SHOULDERS BACK

Arnold Press Eccentric Pull Ups

Shoulder Press One Arm Dumbbell Rows

Lateral Raises Inverted Rows

Front Raises Renegade/Plank Row

Bent Over Lateral Raises Batwing Row

Landmine Press Pull Ups

Bottoms Up Kettle Press Shoulder Shrugs****

(Trapezius)
Seated Row

BICEPS

Dumbbell Curl - supinated

FOREARMS Zottman Curl

Wrist Curl Hammer Curl

Reverse Wrist Curls Reverse Dumbbell Curl

Wrist Roller Concentration Curl

Preacher Curl
SHOULDERS ABDOMINALS/CORE

Arnold Press Hip Raises

Shoulder Press Reverse Crunch

Lateral Raises Side Crunch

Front Raises Wood Choppers

Bent Over Lateral Raises Various Planks

Landmine Press Supermans

Bottoms Up Kettle Press Single Arm Farmers Walks

Around the World

Ball Roll Out

FULL BODY Ball Pike

Kettlebell Swings Ball Jackknife

Turkish Get Up Hollowmans

Waiter Walk

Rack Walk

Seated Bounce