Ok, so I have a few questions about Chad Waterbury’s Total body training routine. This was the program recommended to me since I’m training for aesthetic purposes. These are the exercises I’ve picked:
Chest: Flat barbell bench press
Back: Bent-over row
Deltoids: Standing military press
Quads: Barbell squats
Biceps: Barbell curls
Triceps: Incline Barbell Triceps Extension
I understand that I do chest/back and biceps/triceps for the antagonist sets. What about deltoid and quads?
Did I pick a good set of exercises from the list posted below? Am I hitting all the major groups?
I looked the exercises up online. Is the bent-over row the same as the upright row and is the full barbell squat the same as the high bar squat?
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.”