My Favorite Exercise For Each Muscle Group
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- Опубліковано 8 вер 2024
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Over the years i tried a lot of different exercises, and in this video, im gonna share with you my favorite ones for each body part. So its basically a mini tier list of just my S tier exercises. Hopefully you can learn about some new exercises, and maybe also start using them!
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#bestexercises #simple #tierlist
What are some of your all time favorite exercises? 👇
Nut curls
All of'em
not cardio!
Any variation of leg press is my personal favorite 🏋️♀️✨
Cable Crunches, Dragon flags are good fun & Hip Adductor How can you not love the feeling of crushing things with your thighs, nothing beats it.
Back - deadlift
Chest - deadlift
Traps - deadlift
Delts - deadlift
Biceps - deadlift
Triceps - deadlift
Forearms - deadlift
Glutes - deadlift
Quads - deadlift
Calves - deadlift
Abs - deadlift
Cardio - deadlift (but faster)
Okay the cardio one got me lmao
Spine - deadlift
Deadlift - deadlift
based
chest?
back - lat pulldown
chest - bench press
traps - shrugs
biceps - incline bench dumbbell curls
abs - cable crunch
quads - barbell squat
harmstrings - RDL
i like how u didnt do calves lol
@@user-ud5gv7og6v or glutes
or side delt
or front delt
or rear delt
Back - chest supported T bar rows
Chest - Inclince chest press
Traps - Shrugs
Forearms - behind the back forearm curls
Biceps - barbell curl
Tricep - tricep pushdown (straightbar)
Abs - reaching for the remote
Shoulders - lateral raises (dumbell)
Calves - seated calf raise
Quads - leg extensions
Hamstrings - proned leg curls
Reaching for the remote is too real 😂
chest supported T bar rows are underrated.
Back: meadows rows and Kelso shrugs
Chest: ring Weighted push ups with elevated feet
Traps: rack pulls
Forearms: one arm hang
Bíceps: preacher curls
Tríceps: one arm feet elevated push up and cable overhead extension
ABS: leg raises and sit UPS.
Shoulders: incline press neutral grip, lateral raises with cables. Any isolation for rear delts
Calves: standing calf raise
Quads: heel elevated Bulgarian split squat
Hamstring: RDL and leg curls
Do you prefer to do shrugs with a trap bar, barbell, or with dumbbells?
Every video is helping someone in some way your videos have helped loads of people to start going to the gym and not feeling out of they’re depth thank you winny!
Back - chest supported t bar row
Chest - incline presses
Quads - leg extensions
Hamstrings - seated leg curls
Shoulders - cable lateral raises and reverse cable fly
Biceps - behind the back curl, and preacher curl
Forearms - reverse curl and wrist curl
Triceps - behind the back pushdowns and katana extensions
Calves - leg press machine calves raises
Back- rowing
Chest- incline chest press
Traps- lateral raise
Delt- shoulder press
Bicep- preacher curl
Tricep- tricep push down
Forearm- forearm curls
Glutes- deadlift
Quads- squats
Calves- calves raises
Abs- weighted ab curls
Cardio- stair master or bike
Imma drink a shot every time winny says exercise and see how far I get.
Have fun with alcohol poisoning
Did you make it out alive?
training your liver to failiure huh
Bros going to liver faliure 😭
buddy are you okay
Here is my tier list :
Chest - incline bench press
Back - lat pulldown
Shoulders - cable lateral raises
Biceps - barbell curl
Triceps - overhead triceps extensions ( favourite❤)
Forearms - reverse barbell curl
Abs - seated crunch machine
Quads - hack squats ( also favourite ❤)
Hams - hamstring curls
Calves- calf raises smith machine
Glutes - idk😅
And my ego 😂 - deadlift
Thank you if you read that all )
Great List Bro!
That sucks because overhead extensions arent necessary at all for triceps as they are lateral head focused but if u like them do them for fun ig
Oh, it's the same as mine, at about 90%. Did you come to it yourself or is it someone's influence?
Traps?
Back: meadows rows and Kelso shrugs for upper back. Lat pulldowns and pull ups for lats.
Chest: ring Weighted push ups with elevated feet
Traps: rack pulls BELOW the knee
Forearms: one arm hang
Bíceps: preacher curls
Tríceps: one arm feet elevated push up and cable overhead extension
ABS: leg raises and sit UPS with arms extended holding some light kettebells (arms extended above your head will increase the moment arm).
Shoulders: incline press neutral grip, lateral raises with cables. Any isolation for rear delts
Calves: standing calf raise
Quads: heel elevated Bulgarian split squat
Hamstring: RDL and leg curls
Incline barbell --> chest
Cable lateral raises --> side delt
Barbell seated shoulder press --> front delt
Crossover cable flyes --> rear delt
V-bar pushdown --> tricep
EZ-BAR curls --> bicep
Pulldowns mid grip --> back
Squads--> quads
Lying hamstring curls--> hamstring
Reverse curls --> brachialradialus
Wrist curls on bench --> forearms
Decline situp( weighted) --》 abs
Watching trainer winny to failure is the best exercise 🔥
Chest : chest press
Triceps : EZ Bar skullcrusher
Biceps: Curl
Shoulder : Barbell Ovh press
Back : Pull up
Upper back- barbell row, back parallel to ground, chin up
Lower back- conventional deadlift and reverse hyper extension
Hamstrings- RDL, conventional and sumo deadlift, barbell good morning
Glutes- sumo back squat(barbell), barbell hip thrust
Abs- leg raise, plank
Quad- low bar back squat, split squat, reverse lunge
Calves- barbell calf raises, deep calf stretch
Shoulder- barbell overhead press
Tricep- close grip bench press
Bicep- chin up, barbell curls
Chest- bench press
Traps- barbell shrugs, leaning forward slightly
Absolutely huge respect for making sure the audience knows that it's what's your favorite and not the objective best. Real respectable stuff right there
I've definitely learned a lot and lifted more efficiently, making the most out of my time and exertion, by watching your videos. I truly appreciate your insight
back-pull ups
traps-shrugs
chest-barbell bench press
bicep-incline dumbbell curl
forearm-reverse curl
tricep-weighted dips
shoulders-face pull/behind the neck OHP
abs- cable crunch
quads-front squat
hamstrings-RDL
calves- calf raises
Back- Lat pulldown
Chest-Dumbell bench press
Traps-Hex Bar Shrug
Forearms-Barbell wrist curl
Biceps-Barbell curl
Triceps-Tricep rope pushdown
Abs-Cable Crunch
Shoulders- Barbell OHP
Calves-Barbell calf raise
Quads-Barbell squat
Glutes- hip thrust
Hams- RDL
Chest - any flys
Back - chest supported t-bar row
Traps - shrugs
Biceps - alternating db curls
Triceps - overhead extensions
Forearm - crossbody db curl
Abs - decline weighted sit ups
Quads - actually squat and I love it
Hamstrings - Smith machine good mornings
Glutes - Squat
Calves - ever since you showed it to me, rucking
If winny likes my comment I will ask my gym crush out
Just make sure she doesnt have a tripod out while you do that..🤠
@@trainerwinny BRUHH ☠️☠️... SURELY I AM GONNA ASK HER OUT ON MONDAY WHATEVER IT TAKES
Here for when Monday comes
Best of luck! Let us know how it goes!
Commenting for the notification
Back -lat pulldown
Chest -incline dumbell press
Traps -shrugs
Front delts -shoulder press Middle delts -lateral raises
Biceps -incline dumbell curl
Triceps -bar pushdown
Forearms -normal forearm curls
abs -crunches
quads -weighted squats on smith machine
calfs -calf raises
Im glad someone finally mentioned the seal row as their favorite back exercise! Its my favorite too! The seal row is the bench press of back exercises! It’s literally a reverse bench press!
Back - lat pull-down
Chest - db bench press
Shoulder - shoulder press or face pulls
Bicep - Bb bicep curl
Tricep - arrow bar Tricep push down
Legs - rdl
back-lat pulldown
chest-Incline machine press
traps-deadlift
delts-lateral raise
biceps-EZ bar cable curl
triceps-EZ bar pushdowns
Forearms-Wrist Curl
Glutes-RDL
Quads-Sissy Squats
Hamstings-RDL
Calves-Never done them
Abs-Cable crunch
Cardio-Bike
chest - incline barbell bench press
back - one arm dumbbell row
shoulders - dumbbell overhead press
quads - hack squat
hams/glutes - deadlift
My favorite exercises for each muscle group, as a guy who exercises in a minimalist way at home and has mostly been guided by your tier lists:
1. Back. Weighted pull-ups and barbell/dumbbell rows. Pull-ups are so badass to do, and they really help grow massive lats. Barbell and dumbbell rows are great for me for effective targeting the upper back because traps, rhomboids, and rear delts are such delicious parts of the back.
2. Chest: Banded push-ups/decline push-ups and dips. Push-ups have been a part of my fitness journey from the beginning, and my chest is one of the most developed muscle groups in my body, especially the lower chest. I mostly do decline push-ups for the upper chest now to fix my imbalances. Dips are definitely more enjoyable for me, the stretch is amazing, and they feel better overall than push-ups.
3. Forearms: Hammer curls and wrist curls. I did hammer curls and wrist curls only at the end of my workout, and my forearms grew noticeably.
4. Biceps: Barbell/dumbbell curls. This is a great exercise, and I prefer it over some more sophisticated curl variations.
5. Triceps: Dips and skull crushers. I was doing only dips for a long time. While the stretch was great, my long head really exploded only after I implemented skull crushers into my workout routine.
6. Core: I don't really train abs that much. I mostly do standing variations and compound movements, and that’s it for my core training.
7. Shoulders: Overhead shoulder press, lateral raises, and rear delt flyes. The shoulder press is an overpowered compound movement, lateral raises are great for finishing my side delts, and rear delt flyes are good to do at the end of the workout.
8. Calves: Calf raises. I don't know if it's effective to train calves, but I do it because training them to failure feels good.
9. Quads: Front squats, lunges, Bulgarian split squats, and sumo squats. Front squats are great, and my legs feel really sore after training. Lunges are a great middle ground between athletic and hypertrophy exercises. Bulgarian split squats have an amazing stretch and are just great. It feels like my whole lower body is stretched, including the glutes and hamstrings. I do sumo squats at the end of my workout.
10. Hamstrings: I do Romanian deadlifts. It’s effective, but I still can't limit my back involvement in the movement.
11. Glutes: Definitely hip thrusts. It's an overpowered exercise for glutes.
Winny, your exercise tier lists were so helpful at the beginning of my fitness journey.
Chest- Deficit Ring Pushups
Traps- Incline Bench Shrug
Back- Ring Pull-ups
Forearms- Rice Buckets
Triceps- Overhead Tricep Extension
Biceps- Cable Curl (Arms behind body)
Abs- Decline Sit-ups
Quads- ATG Split Squat
Hamstrings- Nordic Curls
Glutes- Hip Thrusts
Calves- Single Leg Kettlebell Pumps
How's you're forearms progress with that rice bucket.
@@niterush361 It’s been great, my finger joints feel much better! Helps quite a bit since I’m also into rock climbing.
@@BigPapiRomeo-le6zd that's awesome. I'm hoping to grow my forearms with the rice bucket and see some improvement. You also got me interested in rock climbing. Maybe one day.
Back: close grip rowing on machine
Chest: db press (flat or incline)
Legs: Bulgarian split squats
Biceps: barbell curls
Tricep: any kind of pushdown
Shoulders: lateral raises
Back-pull ups
Chest-dips
Traps-farmers walks
Shoulders-behind the neck press
Biceps-chin up variations
Spinal erectors-zercher deadlift
Legs-squat and conventional deadlift
Triceps-pushdowns
Chest - dumbell press
Shoulders - dumbell seated over head press
Triceps - here superset pushdowns & ez bar skullcrashers (i got it from your video - thank you man I love this combo)
Back - pullups
Biceps - barbellcurl
Abs - none
Quads - mentzers superset leg curls with squat right after
Hamstring - rdl
Super early in my journey with the gym but I’ll do it.
Back - chest supported row or pull ups
Chest - pec fly
Bicep - barbell curl
Quads - extension or press 🩵 (favorites)
Hamstring - seated leg curl
Tricep - Pushdown w. Straight bar
Calves - calf press on leg press
Back - Pullups/Pulldowns
Chest - Dumbell Press
Traps - Shrugs
Forearms - Reverse Curls
Biceps - barbell curl
Tricep - One of the Supersets by Davis Diley (Single arm pulldown + knee supported pullover)
Abs - Never do it.
Shoulders - Barbell Overhead Press
Calves - Calf press on a Leg Press
Quads - Squats (specifically, front squats)
Hamstrings - Deficit Stiff-leg deadlifts + RDLs
Chest: Deficit Pushups (weighted)
Rhombs: Bent over Barbell Row
Lats: Lat Pulldown
Traps: Trap Bar Shrugs
Delts: Cable Lateral Raise
Biceps: Behind the Back Cable Curl
Triceps: Smith Machine French Press
Quads: Pendulum Squat
Hams: RDLs
Glutes: Deficit Sumo DLs
Forearms: Grip Trainers
Back - pull ups
Chest - incline dumbell
Triceps - tricep pulldowns
Biceps- concentration curl
Shoulders - lateral flys
Quads - squats
Hamstrings - rdl
Lower back - squats😢
Glutes - hip thrust/squats
Abs - cable/machine crunch
Calves - biking,working,walking,squats
Back - weighted pullups
Shoulders - standing ohp (with full extension at the top)
Chest - incline pause bench press (with slightly closer grip)
Traps - snatch grip high pulls
Biceps - alternate curls (with supination)
Triceps - DB skullcrushers
Quads - high bar pause squats
Hamstrings/glutes - RDL
Abs - dragon flag
Calves - leg press calf raise
Chest - bench press
Back - Cable row
Shoulders - cable lateral raise
Abs - cable crunch
Quads - smith machine high bar squats
Hamstring - hamstring curl
Calves - weighted calves raises
Back: Barbell Row
Biceps: standard curls
Triceps: Pushdowns
Shoulders: OHP/lat raises
Chest: Incline press/pushups
Legs: Bench press
back: cable Lat pullover
Chest: Pec Deck Flies
Biceps: Ez bar curls
Tris: cable push downs
Shoulders: BB Military press
Quads: Leg extensions
Back- Lat Pulldown
Chest - Any incline Bench
Biceps - Heavy Bicep curls
Triceps - push downs
Delts - lateral raises
Quads - Hack squat
Hammies - seated leg curl
Chest - Incline Bench press
Back - TBar Row
Quads - Hack Squat
Hams - laying leg curl
Shoulders - RDealt Flys and Shoulder Press
Bis- preacher curl
Tris- cable pushdown w/ rope
Back - pullups
Chest - cable fly
Biceps - seated incline curl
Triceps - single arm cable extensions
Abs - cable crunch
Quads - leg extension
Hamstrings/glutes - rdl
Traps- i don train them, they just got big with rowing exercises
Shoulders-lateral raises
Chest- pec fly, in the pec deck machine
Abs- plank
Back- close grip lat pulldown, but recently i discovered the unilateral diagonal pull and its crazy how it hits the back
Triceps- bar pushdown
Biceps- preacher curl on machine
Forearm- cable forearm curl, but i would like to try the rice bucket
Glutes- hip thrust, is the only exercise i do for the glutes
Harmstrings- RDL
Quads- Squat
Calves- Calf raises
Tibialis- Reverse Calf raises
Back- Barbell rows
Traps- Barbell Shrugs
Chest- Bench Press
Biceps- Preacher Curl
Triceps- Overhead extension
forearm- Reverse Wrist curls
abs- Cable crunch
Shoulders- shoulder Press
Quads: Leg extension
Hams: Lying leg curl
Calves: seated calf raises
Chest: 30° Incline barbell bench
Back: Barbell rows
Shoulders: OHP
Quads: Squat
Hamstrings: Marrs Bar Good Morning
Triceps: Seated fat 2.5" EZ curl bar overhead triceps extensions
Biceps: Incline alternating DB curls
Traps: Machine lever arm shrugs
Forearms: Side hammer curls
Abs: AB wheel rollouts
*Dips would be a close second for both chest and tris.
Back- 1 arm Dumbbell Row
Chest- Incline Dumbbell Bench
Tricep- Overhead Tricep Extension straight bar
Bicep- cable hammer curls ( doesn’t hurt my wrist lol)
Hamstring/Glutes- RDL (idk for me it works both maybe im doing something wrong)
Quads- leg extensions
Abs- Cable Crunch (even though i’m bad at them lol)
Shoulders- Machine Shoulder Press
Chest: weighted incline pushups
Triceps: dumbbell overhead extension
Back: barbell row
Bicep:preacher curl
Shoulder: lat raise
Forearms: reverse curls
Calf: stair calf raises
Quads: Bulgarian split squat
Hamstring: rdl
Abs: long plank
Back : Bent over row
Chest : db fly
Biceps : preacher curl
Triceps : cable over head extension
Delts : seated db laterals
Quads : pendulum squat
Hamstrings : seated leg curl
🫡
Chest- Dumbbell bench press
Lats- One arm kneeling Lat pulldown
Traps- Shrugs
Shoulder- Handstand push-ups
Bicep- Preacher curls
Triceps- Overhead cable Triceps extension
Quads- Leg extension
Hamstrings- Hamstring curls
Abs- Hanging leg raises
My favourite exercises:
Back: pull ups (Pronated Grip)
Chest: Flat Barbell Bench Press or push ups.
Bicep: Chin ups or dumbbel curls
Tricep: Dips
Shoulder: Military Press
Quads: High bar squats
Hamstrings: single leg rdls
Glutes: Hip thrusts
Back - Pull ups
Chest - Inclined Smith
Tri - Bar pushdown
Bi - Alternate DB curls
Shoulder - Lateral raises / Facepull
Abs - Leg raises
Forearm - Cat girl curls
Calves - Calf raises
Hamstring - Hamstring curls
Quad - leg extension
Back - Pullups
Chest - Bench Press
Biceps - Barbell Curl
Tricep -Overhead Extensions
Abs - Decline Situps with weight
Shoulders - Dumbell Lateral Raises
Quads - Barbell Back Squat
Hamstrings - RDLs
Glutes - Hip Thrust
Strength - Deadlift
Easiest calf exercise is being highly overweight for a few years. My calfs are crazy.
The true strat
Same
Saaaaaaaaaaaaaame bro 😂
There is truth to this most of the people I know who lost a ton of weight after being obese have huge calves
Here’s my list: Back - T-bar row, Chest - Incline smith, Forearms - Single arm cable wrist curl, Biceps - Barbell Curl, Triceps - Single arm cable extensions, Shoulders - Machine overhead press, Calves - Calf raises in the seated horizontal machine leg press, Quads - Banded hack squats, Hamstrings - RDL, Glutes - Barbell hip thrust
No Abs?
@@otaku4alive835 for abs, machine crunch
Upper Back: Single Arm rows
Lower Back: Back Extensions
Abs: V Ups
Obliques: Dumbbell Russian Twists
Quads: Bulgarian Split Squats
Hamstrings: Deadlifts
Biceps: Concentration Curls
Triceps: Bench Press
Traps: Shrugs
Chest: Incline Dumbbell Bench Press
Back: Lat Pull downs + Seated cable row
Biceps: Chin ups
Forearms: Wrist curls
Shoulders: Cable Lateral Raise
Abs: I should train abs more :')
Quads: Hack squat
Hams: Leg curl
Calves: Calf raises
Hold up wife, the trainer just blessed us with his omnipresence.
My Favourites exercises
Chest- Cable chest flys
Shoulder- Dumbell overhead press
Tricep- Overhead rope extension
Back- chest supported rows and lat pulldowns
Bicep- Spider Curls with ez bar
Abs- cable crunch
Quads- leg extensions
Hamstrings- leg curls
Calves- leg press calves raises
Beginner here
Back: assisted pull ups
Chest: standing bench press
Traps: shrugs
Forearms: hand grippers
Biceps: preacher curls
Triceps: overhead extensions
Abs: nothing yet
Shoulders: db lat raises to overhead extension
Calves: nothing yet
Quads: leg extensions
Hamstrings: deadlift
Glutes: hip thrust
My List is :
Chest - Incline Smith Machine
Shoulders - Dumbbell Lateral Raise
Biceps - Preacher Curl Machine
Triceps - Straight Bar Pushdown
Back - Shoulder Width Lat Pulldowns
Forearms - Barbell Wrist Curls
Abs - Cable Crunch
Quad- Hack Squats (specifically Cybex Machine)
Hamstring - Seated Hamstring Curl
Calves - Any standing calf raise machine
Back - Cable row (close grip)
Chest - Incline Dumbell press
Delts - seated dumbell overhead press
Biceps - Incline seated dumbell curls
Triceps - Pushdown with straight bar also
Forearms - Dumbell Hammer curl (one arm at a time)
Calves - ....
Quads - Leg Press
Hamstrings and Glutes - Stiff legged deadlift
Chest - DB Incline bench press
Back - Weighted Pull Ups
Shoulders - Cable lateral raises
Biceps - Barbell Preacher Curl
Triceps - Skullcrusher
Forearms - Reverse Barbell Curl
Abs - never trained them
Quads - Hack Squats
Hams - Hamstring Curls
Calves- Standing Calf Machine
Chest - inclinde dumbell press
Back - barbell row
Triceps - french press
Biceps - spider curl
Shoulders - dumbell shoulder press
Quads - hack squat
Hamstrinngs - laid hamstring curl
Forearms - wrist cable curl with bar
Glutes - hip thrust
I don't train calves 😔
My list would be:
Back- Pull Up/Chin Up
Chest- Dumbbell Bench ( I like a slight incline)
Shoulders- Overhead Press
Quads- High Bar Squat
Hamstrings- RDL
Biceps- Incline Curl
Triceps- Dumbbell Skullcrusher
Back: lat pulldown + barbell row
Chest: incline press with dumbells
Shoulders: OHP
Quads: Squat
Hamstring: leg press
Forearms: grip squeeze things (convenient as a student bored in class)
Back- Weighted Pull-ups
Chest- Inclined Smith Machine Bench
Triceps- Close Grip bench
Biceps- Ring Chin-ups
Shoulders- Smith Machine Millitary Press
Abs- Weighted Sit-ups
Quads - Squats
Hamstrings- RDL
Back - pullups .
Chest - Flat bench
Biceps - barbell ez curl
Triceps - narrow grip bench .
Quads - barbell squat
Hamstrings - deadlifts .
Shoulders - military press standing .
Forearms - Farmer carries
Chest - Machine Chest Press
Back - Lat Pulldown (Mag Grip)
Legs - Back Squats
Shoulder : Arnold Press
Biceps : Spider Curls
Triceps : Cable Overhead Extension
Abs : Plank (all variants)
Interesting take! I would say my personal favorites are:
Back - Lat Pulldowns & Lat Pullovers
Chest - Incline Smith Machine Bench Press & Pec Deck
Traps - Don’t train them 😢
Delts - DB or Plate Loaded Shoulder Press for the Front Delt and Lateral Raises Overall
Biceps - EZ Bar Preacher Curls
Triceps - Heavy JM Press or Skullcrushers
Forearms - I just use the hand grip strength trainer 😂
Glutes/Hamstrings - RDL’s and Seated Hamstring Curls
Quads - SQUATS! Pendulum, Hack, Smith Machine to load it up and work until failure
Calves - Standing Calf Raise
Abs - Leg Raises or Hanging Knee Tucks
Cardio - Either Walk for 30 minutes inclined or run a mile and a half
chest - dips/weighted dips
shoulders - barbell overhead press
biceps - incline dumbbell curls
triceps - rope pushdowns
forearm - reverse curl
back - pullups/weighted pullups
abs - captains chair leg raises or cable crunch
quads & glutes - pistol squats
hamstrings - hamstring curls
calves - single leg calf raises
traps - ;(
Chest:Bench Press
Back:Pull Up
Delts:Overhead Press
Biceps:Dumbell Curl
Triceps:Dips
Abs:Cable Crunch
Quads:Squat
Hams and Glutes :Deadlift
Traps:Barbell Row
Back : weighed pull ups
Chest : incline dumbbell press
Shoulder: OHP
Biceps : barbell curl
Triceps: cable over head extension
Legs : Squats
Hams/glutes : Deadlift
Calves : Smith machine calf raises.
Forearms: wrist flexion
ALL TIME FAV : DEADLIFTS (CONVENTIONAL)
Back: bilateral chest supported row
Chest: dumbbell incline bench press
Biceps: EZ Bar Preacher curl
Triceps: Cross body unilateral cable extension / Katana extension
Abs: Pallof press (for strength)
Quads: Hack squat
Hams & Glutes: Barbell RDLs
Calves & Tibs: Rucking/incline walking
Back - Lat Pulldown
Chest - Barbell Bench Press
Traps - Dumbbell Shrug
Side Delts - Cable Lateral Raise (unilateral)
Rear Delts - Cable Rear Delt Fly (unilateral)
Biceps - Cable Curl
Triceps - Cable Tricep Extension (unilateral)
Forearms - Reverse Cable Curl
Glutes - Barbell Hip Thrust
Quads - Leg Extension (unilateral)
Calves - Machine Calf Press
Abs - Cable Kneeling Crunch
Cardio - Seated Bike
Back - Lat pulldown
Chest - Incline/Flat dumbbell press
Traps - shrugs
Delts - reverse pec fly
Biceps - barbell curls
Triceps - skullcrushers
Forearms - that pad machine for forearms idk
Glutes - never done and never will
Quads - leg extensions
Calves - calf raises
Abs - skips immediately
Cardio - incline treadmill walk
Chest - Cable Chest Flies
Shoulder - Dumbell Leaning Lateral Raise
Triceps - French Press
Back - Any variations of Rowing Exercises, I just love them. However, the exercises i do most is Dumbell Row
Bicep - DB Bicep Curls
Quads - Leg Press
Hamstring - Romanian Deadlift
Glute - Hip Thrust
Calves - Seated Calves Raise
Abs - I Don't train them routinely.
chest- incline db press
back- one arm iso row machine
shoulders- barbell upright row
biceps- ez bar preachers
triceps- db french press
core- kneeling cable crunch
legs- barbell zercher squat + lying hamstring curl
Back - row machine
Chest - dumbell bench press
Biceps - rope attachment cable hammer curls
Triceps - overhead cable tricep extensions
Abs - crunch machine
Shoulders - barbell shoulder press
Quads - barbell squats
Hams - rdls
Abs: Lying Leg Raise
Back: Lat Pulldown
Bicep: Seated DB Curls
Chest: Incline Smith
Calves: Calf Raise Machine
Cardio: Incline Treadmill Walk
Delts: DB Shoulder Press
Forearms: Reverse Bicep Curl
Glutes: Leg Press
Hamstrings: Lying Leg Curls
Traps: Lateral Raises (Loose Form)
Tricep: Straight Bar Pushdowns
Quads: Leg Extension
As a calisthenics athlete these are my fav exercises per muscle group:
Quads: Pistol Squat
Hamstring: Hamstring Curls
Chest: Ring Push Ups / Weighted Ring Dips
Back: Weighted Ring Chin Ups / Muscle Ups / Weighted Pull Ups
Biceps: Bodyweight Ring Bicep Curl
Triceps: Bodyweight Tricep Extension
Shoulders: Handstand Push Ups / Ring Face Pulls
Forearms: Dead Hangs / Towel Squeeze
Abs: L-sit / V-sit
Back - Lat pulldown
Chest - Bench Press
Delts - Reverse pec deck
Biceps - Bicep curls
Triceps - Triceps pushdown
Forearms - Reverse curls
Glutes - Leg press
Quads - Leg extensions
Calves - Leg curls
Abs - Abdominal crunch (I don't use this machine but it's great for abs.)
Chest- Dumbbell Press
Back- Pull Ups
Traps- Shrugs
Shoulders- Overhead Press
Biceps- Bicep Curls
Triceps- Triceps Pushdowns
Legs and Glutes- Squat
Harmstrings- RDL
Back - pull ups
Traps - shrugs
Chest - incline bench press
Abs - L sits
Shoulders - Lateral raise
Glutes - hip thrust
Hamstrings - bulgarian split squat
Quads - Leg extension
My fav
Back - Pull up
Chest - Dips
Traps - Shrag with barbell
Delts - Lateral dumbell raises with big weight and medium cheating
Biceps - EZ standing barbell curl
Triceps - Standing overhead French press
Forearms - All exercise
Glutes - Walking langes
Calves - Run on mountain
Quads - Squat
Abs - Leg curl on bar
Cardio - walking
Back - Lat Pulldown
Chest - Incline DB Bench Press
Traps - DB Shrugs
Forearms - Cable Wrist Curls
Biceps - DB Preacher Curl
Triceps - Cable Overhead Triceps Extension
Abs - Decline Crunches
Shoulders - DB Lateral Raises
Calves - Standing Machine Calf Raise
Quads - Smith Machine Squats
Hamstrings - Machine Lying Leg Curl
Glutes - Bulgarian Split Squats
Back: one arm cable row
Chest: dumbbell incline press
Forearms: wrist curl
Biceps: incline dumbbell curl
Brachialis: cable hammer curl
Triceps: JM press
Shoulders: dumbbell lateral raise
Traps: wide grip low row
Abs: hanging leg raise
Quads: squat
Hamstrings: sldl
Calves:
Lats- Seated Rows
Traps- T-bar Rows
Side Delts- Seated Ohp
Rear Delts- Unilateral Rear Delt Machine
Trizeps- Katana Extensions
Bizeps- Preacher Curls
Chest- Chest Press
Abs- Decline Crunches
Forearms- Cross Body Curls
Quads- Squats with elevated Heels
Hams- Seated Leg Curls
Glutes- Hip Thrusts
Calves- Calve Raises in the Leg Press Machine
my favourite exercises jump around but currently :
back - seated cable rows
chest - bench press
traps - shrugs
forearms - gripper
biceps - dumbbell bicep curl
triceps - pushdowns
abs - cable crunch
shoulders - barbell overhead press
calves - calf raises
quads - leg press
hamstrings - seated hamstring curl
glutes - kickbacks
Hey I followed your videos of every muscles simplified. It help to to cutoff a lot of junk volume in my workouts. Results after just one month of following your program brought me insane rusults. I'm greatfull. Pls keep making such content. Thank you ❤
chest-incline db press, shoulders-cable lat raises back-lat pullover biceps-resistance band curl tricep-pushdown traps-shrugs calves-rucking abs-hanging v crunch forearms-farmers walks glutes-hip theust, hammstrings-leg curls quads-pistol squats
Back - single arm iliac row for lats wide grip mag row for upper back
Chest - incline db bench press
Traps - don’t train them 😂
Shoulders - cable lateral raise, db ohp, reverse pec deck
Abs - a crunch on the assisted pull up machine
Quads - leg extensions
Hams - rdls
Glutes - leg press
Calf - long range partials calf raise
Back - barbell row
Chest - chest fly
Biceps - barbell bicep curls
Triceps - skull crushers
Forearms - wrist curls (my absolute favorite exercise)
Shoulders - dumbells overhead press
Abs - V ups
Quads - leg extensions
Calves - walking, running 😂
Back: Pullups
Chest: Dips
Quads: Barbell Squats
Hamstrings: SSB Good Mornings
Triceps: Cable Overhead Ext
Biceps: Cable Curls
Side delts: Cable Lateral Raise
Rear Delts: High cable rear delt fly
Front delts: Standing OHP
Chest - Cable flyes (or bench press for efficiency)
Back - Supinated pulldowns (Or pullups for efficiency)
Traps - Shrugs I guess
Shoulder - Machine Lateral raises
Biceps - Hammer Curls
Triceps - Cable Tricep pushdown (with bar)
Quads - Hack Squat
Hamstrings - Seated Leg Curls
Calves - Standing calf raises machine
Abs - Vertical Leg raises
________________________________________
Never did glute exercises (I guess regular squats?)
back - chest supported row
chest - cable fly
biceps - preacher curl
tricep - overhead extension
delts - overhead press (best exercise known to human comprehension. don't @ me!)
quads - leg press
harmstrings - seated curl
Here's my favorites:
Back - Seated Cable row (V-handle)
Chest - Bench Press
Shoulders - Cable Lat Raises
Forearms - Dumbbell wrist curl
Biceps - Incline Dumbbell curl
Triceps - Cable pushdown (straight bar)
Abs - Cable crunch (or machine crunch if it's a good quality machine)
Calves - Leg press calf raises
Quads - Barbell Squat
Hamstrings - Seated Leg Curl
Glutes - Conventional Deadlift
My favorite exercises for each:
Back- Machine Pulldown
Chest- Iso-lateral Bench Press Machine
Traps- Barbell Shrug
Forearms- Dumbbell Hold
Biceps- Barbell Curl
Triceps- Seated Overhead Tricep Extension
Abs- Sit-Up
Shoulder- Barbell Overhead Press
Calves- Smith Machine Calf Raise
Quads- Barbell Squat
Hamstrings- Trap Bar Deadlifts
Glutes- Wide-Stance Barbell Squat
Back: Muscle up (or high pull up, it basically the 1st phase of muscle up)
Chest: Ring push up
Leg: Back squat
Shoulder: Handstand
Bicep: Hefesto
Tricep: Ring V-sit
Abs: (skip abs)
back: seated one handed pull down(couldn't do pull ups when started and I like it more)
chest: incline bench
shoulders: cable lateral raises
biceps: regular db curls
triceps: classic tri pushdown
abs: decline situps
quads: squat (yes I like it really), if I don't have a spotter I prefer leg extensions though.
Hamstrings: Stiff leg deadlift
Calves: I'm pretty gifted with my lower body so I can just do 3-4 sets of calve raises to maintain it on the decent level it is
Back: Wide Grip weighted pull ups
Shoulders: Dumbbell Overhead Press
Chest: Incline Dumbbell Bench Press
Biceps: Hammer Curl (inefficient, but it hits a lot of my arm muscles)
Tricep: Extensions (I dont have cable machine)
Forearms: Fat Gripz on press movements
Calves: Raises and Rucking
Quads: Front Squat
Hamstrings: idk, I think I hit them with dumbbell squats?
Glutes: Bulgarian Split Squats
Abs: Crunches with weight
Traps: Shrugs
Neck: Headbanging
back - Single arm cable row
chest - Incline chest press
traps - I don't do these
biceps - Bayesian curls (used to be faceaway curls but I maxed it)
abs - cable crunch
quads - Single leg leg extension
hams - seated leg curl
glutes - RDL's
shoulders - machine shoulder press
triceps - cable overhead press
calves - seated calf raises