We can all learn from each other. Maybe we can incorporate exercises that we haven’t done before or don’t do much into our routines. They can be exercises that you enjoy doing the most, don’t have to be the most effective, they can be combination of both. For compound exercise, just mention the muscle group that it targets the most. Feel free to include more specific muscle groups like calves, lower back, rear delt, etc. I am not gonna do it. For me:
Quads: Vertical Leg Press
Can really hit and burn those quads if positioning correctly.
Hams: Dumbbell Romanian Deadlift
Amazing and very underrated. One of the highest rated exercises ever. Probably only saw 5 guys doing it other than me in my lifting career.
Core: Russian Twist on Decline Bench
Chest: Dumbbell Incline Press
Yes I am a huge advocate for dumbbells
Back: Dumbbell Pullover
Great classic bodybuilding exercise. Prefer pullover machine to eliminate chest and arms involvement, but none of my gyms have it.
Quads: Bulgarian spilt squats
Hamstrings: stiff leg deadlift
Back: pull-ups for width, cable rows for thickness
Chest: incline DB press
Shoulders: Landmine press
Biceps: spider curls
Triceps: DB skullcrushers
Core: ab wheel rollouts
Forearms: reverse curls
Last time I hit a set of DB RDL’s, I pinched my my foreskin with laser accuracy. Painful as fuck. I thought it had started to bleed. It bruised up immediately.
I actually had to phone my missus, just to give her a heads up as I didn’t want her to think I’d been up to no good!
Anyway…
Chest - Dips
Back - Oly Ring Chins
Shoulders - Iso dynamic lateral raises/OHP
Quads - Front squat/ssb
Biceps - high rep light DB curls
Hams - BARBELL RDLs😉
Triceps - Double tricep kickbacks
Quads-Safety Squat Bar Squat
Hams-GHR
Chest-Weighted Dips
Shoulders-Seated PBTN
Upper Back-DB Rows
Triceps-DB or EZ Bar Pullovers
Biceps-Thick Bar Curls
Delts: lateral raises
Chest: Incline db press
Mid back: Seated Cable Row (close 2nd place, smith machine bent over row)
Lats: prone lat pulldown
Quads: back squats
Hams: leg curl (close 2n place, db rdl)
Biceps: I like every single kind of curl, but my favorites are the standing cable curl and the bilateral-to-alternating db curl
Triceps: Rope pushdown
Glutes: heavy Bb rdl (I tend to feel these more in my glutes than in my hams)
Kegel do not try this at home if not XX chromosome. We have no kids and you guys are to blame for making me feel more comfortable in my skin so gotta work muscles
Back - one arm barbell rows, Meadows rows
Chest - incline barbell press
Quads - squats with torso upright, feet forward in the smith machine
Hams - good mornings with emphasis on the stretch on the negative
Biceps - no preference
Triceps - dips or any similar variation
Shoulders - any kind of raises