Isolated Free Weight Exercises

[SeaSiren]

I thought I might get a better response if posted outside my journal

Racking my brain on various exercises that don't particularly incorporate the core (isolated is best) AND don't require me to lie flat on a bench. Working at home have full set, but my tower isn't up, so free weights it is. Ideas?

Chest, Shoulders, Triceps
Legs (do have seated calf machine set up)
Back, Biceps

Thanks!

[imperfectly_lou]

Shoulders - standing or seated DB presses or Arnold presses, bent over rear delt flyes, side lateral or front raises

Triceps - Overhead triceps extensions, Kickbacks (although I think these are a fairly useless exercise), Tricep push ups

Chest - if you don't want to lie on a bench, or can't, try floor presses and flyes, push ups of varying angles and hand placements.

Back - Dumbbell rows

Legs - DB romanian or stiff legged deadlifts, front squats, sumo squats (although these are compounds), Bulgarian squats, Calf raises

I'm sure there are more that others can add!

[SeaSiren]

Originally Posted by imperfectly_lou

Shoulders - standing or seated DB presses or Arnold presses, bent over rear delt flyes, side lateral or front raises

Triceps - Overhead triceps extensions, Kickbacks (although I think these are a fairly useless exercise), Tricep push ups

Chest - if you don't want to lie on a bench, or can't, try floor presses and flyes, push ups of varying angles and hand placements.

Back - Dumbbell rows

Legs - DB romanian or stiff legged deadlifts, front squats, sumo squats (although these are compounds), Bulgarian squats, Calf raises

I'm sure there are more that others can add!

Thanks

I'm pregnant, so staying away from core exercises and lying on back.

Also, forgot to mention, my bench has a leg extension on it, so can do extensions and standing curls (lying would be a hoot though! jk)

[madcol]

Originally Posted by SeaSiren

Thanks

I'm pregnant, so staying away from core exercises and lying on back.

Also, forgot to mention, my bench has a leg extension on it, so can do extensions and standing curls (lying would be a hoot though! jk)

Thats sooo nice. I'm so clucky. I have 3 kids under 6 yrs, mentally I'm finished, but in my heart, i would love another one. For now, its about getting my body back. You look great in your photo. I would love to look like that. I work out at home too and love it.
I'm a little stuck right now, not sure which path to take. I'm 4 foot 11 inch and weigh 100 lbs, now at 21% BF from 106 lbs and 24.8% BF. I dont want to compete but do want a lean look, am weight training 5 times per week (heavy weights) and 25-30 min cardio 2-3 times per week. I eat 5 times a day, lean proteins, carbs and good fats doing 40-40-20 ratio. I'm following Burn Fat Feed Muscle plan by Tom Venuto and i love it. I eat 3 days at 1350 cal and every 4th day at 1846 which is my maintenance. I dont want to drop anymore scale weight but want to drop BF% to about 17%-18%. Dont even know if that is possible??? I have some muscle separation now and definition, but midsection, well, there is still a spare tyre around that, a little one.
Any ideas?

[smdiskin]

Originally Posted by SeaSiren

Thanks

I'm pregnant, so staying away from core exercises and lying on back.

Also, forgot to mention, my bench has a leg extension on it, so can do extensions and standing curls (lying would be a hoot though! jk)

How far along are you?
I didn't start to change anything until about 12-13 weeks and only avoided being flat on my back after about 16 weeks... still did incline presses etc... and only avoided direct core work so kept doing DLs etc well into things...

[SeaSiren]

Originally Posted by smdiskin

How far along are you?
I didn't start to change anything until about 12-13 weeks and only avoided being flat on my back after about 16 weeks... still did incline presses etc... and only avoided direct core work so kept doing DLs etc well into things...

12 weeks I got big really fast! Must be belly-baby memory, I look like I'm 4 mo along. lol

Doing pretty well now, but I'm a huge planner, and my window is closing to get my training in order.