Best Exercises For Every Muscle Group

topless man wearing black pants and black boxing gloves

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.

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, I’ve 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.