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The Big, Fat Effective Exercise List

Posted by on May 8, 2012 in Abs, Biceps, Chest, Featured Article, Legs, Muscle It UP, Shoulders, Triceps, UberExercises | 5 comments

If you want BIG growth and BIG results, swapping exercises in and out of your workout routine is absolutely essential. The body grows and improves when it’s thrown off balance — not when it’s hit with the same old exercises and rep schemes workout, after workout, after workout.

That’s where the Big, Fat Effective Exercise List comes in.

It’s a glossary of sorts, which lays out over 100 uber effective, killer exercises — broken out by each major muscle group — designed to infuse a little creativity and variety into your workout schedule.

For continuous, robust results switch up the exercises you do every two weeks.

 

Quick Jump: Chest | Shoulders | Abs | Back | Legs | Biceps | Triceps

 

Chest

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Quick Jump: Chest | Shoulders | Abs | Back | Legs | Biceps | Triceps

 

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • John Swope

    Hey Bryan,
    I’ve read a bunch of your articles, and you’ve got an awesome product here! Keep it up.
     

    • https://www.leanit-up.com/ Bryan @ Lean It UP

       John Paul Swope Thanks John!!! I’m psyched that you like the new site, the feedback is much appreciated. Keep on reading and spread the word.
       
      Hope all is well on your end!

  • Yorgos

    Hi Bryan!I have recently came across your fantastic site,congratulations!I would like to ask you the following,for all muscle groups under the header “The big,fat,effective exercise list” the choises of the exercises are at least ten for each one group.How many out of those do we pick up for any given day of practise?Also is there any guideline for number of sets and repetitions?(I guess it would depend on the exercise but when watching the very helpful videos for every one of those there is no mention for reps and sets.)Thank you for your help.

    • https://www.leanit-up.com/ Bryan DiSanto

      That’s really tough to generalize, but as a vague guideline for general strength and muscle growth, pick 3-4 exercises per body part and do 3 sets x 12 reps.

      It’s about having options so that you can A) find which exercises you like, and which your body responds best to, and B) switch your routine every 6-8 weeks.

      • Yorgos

        Thank you for your kind answer!

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