It took me 10 years to build this exercise list, but you're getting it FREE.

THREAD: The most effective mass-building exercises for every muscle group.

Chest

• Decline Cable Bench Press

• Machine Chest Press

• Flat Dumbbell Bench Press w/ a Neutral Grip

Front Delts

• 45 Degree Incline Barbell Bench Press w/ Elbows Flared. Stop 2-3" off your chest.

• Dumbbell Front Raise on 60 degree incline bench

• Dumbbell Overhead Press with your elbows out in front

Side Delts

• Cable Side Raises in Scapular Plane (best feel)

• Dumbbell Side Raises in Scapular Plane (easy to setup)

Rear Delts

• Cable Rear Delt Fly

• Rear Delt Fly on 45 Degree Incline Bench

• Barbell Pendlay Row

• Meadows Row

Rotator Cuff

• Face Pulls

• Spider Crawls (from John Meadows)

• Dumbbell External Rotation (pictured below)

Biceps

• Dumbbell Bicep Curl

• Dumbell Curl on 60 degree incline bench

Brachioradialis

• Dumbbell Hammer Curl

Triceps

• Rope Pushdown

• Lying Dumbbell Tricep Extension

• JM Press on Smith Machine

Forearm Extensors

• Barbell Reverse Wrist Curl

(I lay my arms over the preacher curl bench and straighten them. It feels more natural)

Forearm Flexors

• Barbell Wrist Curl

I make sure to let my fingers unroll at the bottom.

Upper Traps

• Cable Shrug

I stand about 2 feet behind the cables so I can shrug up and back at a 30 degree angle.

Mid Traps / Rhomboids

Horizontal rowing takes care of these

I just let my shoulder blades pull forward at the bottom of the movement, and I squeeze them back and together at the top of the movement

• Meadows Row

• Machine Chest Supported Row

• Dumbbell Chest Supported Row

Lower Traps

• Dumbbell Y Raise on a 45 Degree Incline Bench

Lats

• Lat Biased Pulldown


• Neutral Grip Pullup

• Neutral Grip Pulldown

Some people love the pulldown/pullup with their arms out to the side (AKA a wide grip).

My teres major / rear delts always get too involved for my preference.

Teres Major

I never train these specifically. They get plenty of involvement across the lat and rear delt exercises.

Spinal Erectors

• Back Extension like this


• Cable Back Extension (My fav)

I setup a rope attachment on the lowest cable height, lean forward slightly, and perform the same movement pattern as the first exercise. Only upper back rounds, not lower.

QL

• QL Raise on a Back Extension Bench

Obliques

• Cable Woodchop

You can do high to low, low to high, or same height

Abdominals

• Decline Crunch

• Rope Crunch on Incline Bench

Hip Flexors

• Cable Reverse Squat

• Dumbbell Knee Raise



You can rig them up like this if you don't have the right equipment.

Glutes

• Back Extension (with upper back slightly rounded the entire time)

• Barbell Romanian Deadlift

• Hip Thrust

Hamstrings

(knee flexion)

• Seated Hamstring Curl

• Lying Hamstring Curl

(hip flexion)

• Stiff Leg Deadlift

• One Legged Hyperextension

Quads

• VMO Squat

• ATG Split Squat

• Hack Squat

• High Bar Squat with heels elevated

• Narrow Stance Leg Press (single leg)

• Bulgarian Split Squat

• Leg Extensions

Adductors

• Cossack Squat

• Adductor Machine

• Wide Stance Leg Press (single leg)

• Wider Stance Deep Squat

Calves

• Standing Calf Raise

• Seated Calf Raise

Tibialis Anterior

• Tibialis Anterior Raise


• Cable Tibialis Anterior Raise


• Toe Raise w/ Tib Bar

What are your favorites that you'd add?

Thanks for reading :)

If this thread gets enough love, I'll write another one on my first few months learning how to count macros (protein, carbs, fats). You'll learn about all the misconceptions and mistakes!

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