It took me 10 years to build this exercise list, but you& #39;re getting it FREE.
THREAD: The most effective mass-building exercises for every muscle group.
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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
• 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
• 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)
• 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
• 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)
• Face Pulls
• Spider Crawls (from John Meadows)
• Dumbbell External Rotation (pictured below)
Biceps
• Dumbbell Bicep Curl
• Dumbell Curl on 60 degree incline bench
• Dumbbell Bicep Curl
• Dumbell Curl on 60 degree incline bench
Brachioradialis
• Dumbbell Hammer Curl
• Dumbbell Hammer Curl
Triceps
• Rope Pushdown
• Lying Dumbbell Tricep Extension
• JM Press on Smith Machine
• 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)
• 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.
• 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.
• 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
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
• Dumbbell Y Raise on a 45 Degree Incline Bench
Lats
• Lat Biased Pulldown
https://www.youtube.com/watch?v=N8_6r6olsVU
•">https://www.youtube.com/watch... 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.
• Lat Biased Pulldown
https://www.youtube.com/watch?v=N8_6r6olsVU
•">https://www.youtube.com/watch... 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.
I never train these specifically. They get plenty of involvement across the lat and rear delt exercises.
Spinal Erectors
• Back Extension like this
https://www.youtube.com/watch?v=bs7S3RFyIYs&t=38s
•">https://www.youtube.com/watch... 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.
• Back Extension like this
https://www.youtube.com/watch?v=bs7S3RFyIYs&t=38s
•">https://www.youtube.com/watch... 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
• QL Raise on a Back Extension Bench
Obliques
• Cable Woodchop
You can do high to low, low to high, or same height
• Cable Woodchop
You can do high to low, low to high, or same height
Abdominals
• Decline Crunch
• Rope Crunch on Incline Bench https://www.youtube.com/watch?v=9VCAGrmmPBY">https://www.youtube.com/watch...
• Decline Crunch
• Rope Crunch on Incline Bench https://www.youtube.com/watch?v=9VCAGrmmPBY">https://www.youtube.com/watch...
Hip Flexors
• Cable Reverse Squat
• Dumbbell Knee Raise
https://www.youtube.com/watch?v=2PxcEoJ8UIw
You">https://www.youtube.com/watch... can rig them up like this if you don& #39;t have the right equipment.
• Cable Reverse Squat
• Dumbbell Knee Raise
https://www.youtube.com/watch?v=2PxcEoJ8UIw
You">https://www.youtube.com/watch... can rig them up like this if you don& #39;t have the right equipment.
Glutes
• Back Extension (with upper back slightly rounded the entire time)
• Barbell Romanian Deadlift
• Hip Thrust
• 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
(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
• 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
• Cossack Squat
• Adductor Machine
• Wide Stance Leg Press (single leg)
• Wider Stance Deep Squat
Calves
• Standing Calf Raise
• Seated Calf Raise
• Standing Calf Raise
• Seated Calf Raise
Tibialis Anterior
• Tibialis Anterior Raise
https://www.youtube.com/watch?v=OPEuhclsTUQ
•">https://www.youtube.com/watch... Cable Tibialis Anterior Raise
https://www.youtube.com/watch?v=CMNWn5lmbqE
•">https://www.youtube.com/watch... Toe Raise w/ Tib Bar https://www.youtube.com/watch?v=dOU18lRJmYo">https://www.youtube.com/watch...
• Tibialis Anterior Raise
https://www.youtube.com/watch?v=OPEuhclsTUQ
•">https://www.youtube.com/watch... Cable Tibialis Anterior Raise
https://www.youtube.com/watch?v=CMNWn5lmbqE
•">https://www.youtube.com/watch... Toe Raise w/ Tib Bar https://www.youtube.com/watch?v=dOU18lRJmYo">https://www.youtube.com/watch...
What are your favorites that you& #39;d add?