Here they are.
Chest
- Flat DB Press
- Weighted Dips
- Low incline DB press
- Incline DB Press
- Incline Smith press
- hammer strength press
- Incline Bench press
- Barbell bench Press
Back Width
- Chinups
- Pullups
- Neutral Grip chinups
When you can EASILY do 15 rep sets of all three of the above, THEN you can start adding weight.
- Dante Rack chinups
- close grip pulldowns
- Wide grip pulldowns
Back Thickness
- Barbell deadlifts
- Seated Cable Rows
- T-bar rows
- Hammer Rows
- rack deadlifts
- DB Rows
Shoulders
- Seated DB Shoulder press
- hammer strength shoulder press
- Standing barbeell shoulder press
- machine shoulder press
Quads
- Back Squats
- Front Squats
- hack squats
- leg press
- Bulgarian split squats
- Lunges
Hamstring / Glutes
- Barbell Stiff leg deadlifts
- Barbell Romanian Deadlifts
- 45 degree weighted hypers
- DB Stiff leg deadlifts
- DB romanian deadlifts
- lying leg curls
- seated leg curls
- Nordic Leg curls
- Glute-Ham Raises
Note: For legs, Iโve also come to prefer the KneesOverToesGuy workouts for overall health and mobility.
Biceps
- preacher curls
- EZ Bar curls
- Cable concentration curls
- barbell drag curls
- dumbbell curls
Forearms
- Cross body curls
- hammer curls
- EZ bar pronated curls
- reverse grip one arm cable curls
Triceps
- Triceps emphasis Dip
- reverse grip bench press
- close grip bench press
- Lying tricep extensions (skullcrushers)
- DB French Press
- Cable pushdowns
Calves
You have two options for calves. DC style calf raises-Done with a 10 second stretch, 5 second eccentric, and explosive concentric, for ONE set of 8-15 reps OR 5 sets of any kind of calf raises, done with full ROM for 15-30 reps each set.