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
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: 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
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 )
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!
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
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 - 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
Chest push/dumbbell press on an inclined bench 4 the chest dumbbell shoulder press 4 the shoulders Leg extension 4 the legs V-shaped pushdown 4 the triceps Chin ups with added weight/V-shaped vertical block thrust 4 the back Lifting a straight bar/Lifting the barbell with a parallel grip/Lifting a curved bar 4 the biceps
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
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
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
I follow very simple exercises of Powerlifting/Weightlifting and Streetlifting. Upper Body: Push: Dips Pull: Pullups Lower Body: Squat Deadlift Together with Gymnastics exercises to build Biceps and Shoulders, and Athletics exercises which are Sprinting and Vertical Jump to build Speed and Explosiveness Thanks for your list sir, salute
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 : 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 🫡
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- articulated row machine Chest- dumbell bench press Bicps- dumbell curls Tricps- regular triceps pushdowns with flat bar Shoulders- dumbell lateral raises Quads- leg extension Glutes- deep squat Hams- seated leg flexion machine Calves- doing them on the hack squat
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
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
@@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.
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 - 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
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
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: 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
Chest - any kind of bench presses Shoulders - barbell/dumbbell overhead press Triceps - weighted dips Lats - high pull-ups (bar to the collarbone) Back - barbell rows Quads - hack squats Glutes - RDL/barbell lunges Abs - weighted crunches on medicine ball General - squats, deadlifts, power cleans
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.
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 - 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.
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
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
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
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.)
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
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
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
@@NoahKifle 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
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 🔥
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
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?
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
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
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!
Chest : chest press
Triceps : EZ Bar skullcrusher
Biceps: Curl
Shoulder : Barbell Ovh press
Back : Pull up
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
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
Back-bent over overhand row
Traps-shrugs
Chest-elevates dips
Bicep- zottmam curls
Tricep-sphynx push ups
Forearms-forearm curls
Shoulder-lateral raises
Quads-bulgarian split squat
Hamstring- nordaic curls
Calves- one leg calf raises (weighted)
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 - 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
Chest push/dumbbell press on an inclined bench 4 the chest
dumbbell shoulder press 4 the shoulders
Leg extension 4 the legs
V-shaped pushdown 4 the triceps
Chin ups with added weight/V-shaped vertical block thrust 4 the back
Lifting a straight bar/Lifting the barbell with a parallel grip/Lifting a curved bar 4 the biceps
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
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
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
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 - incline barbell bench press
back - one arm dumbbell row
shoulders - dumbbell overhead press
quads - hack squat
hams/glutes - deadlift
I follow very simple exercises of Powerlifting/Weightlifting and Streetlifting.
Upper Body:
Push: Dips
Pull: Pullups
Lower Body:
Squat
Deadlift
Together with Gymnastics exercises to build Biceps and Shoulders, and Athletics exercises which are Sprinting and Vertical Jump to build Speed and Explosiveness
Thanks for your list sir, salute
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
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- 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
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
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
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)
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
chest: incline dumbbell press
back: weighted pull-ups
delts: barbell shoulder press
quads: barbell back squat
hamstring: seated leg curl
calves: standing calf raise
biceps: dumbbell bicep curl
triceps: skull crusher
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
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
🫡
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
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- articulated row machine
Chest- dumbell bench press
Bicps- dumbell curls
Tricps- regular triceps pushdowns with flat bar
Shoulders- dumbell lateral raises
Quads- leg extension
Glutes- deep squat
Hams- seated leg flexion machine
Calves- doing them on the hack squat
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
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-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
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: 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 - pullups .
Chest - Flat bench
Biceps - barbell ez curl
Triceps - narrow grip bench .
Quads - barbell squat
Hamstrings - deadlifts .
Shoulders - military press standing .
Forearms - Farmer carries
Back - Lat pulldown
Chest - dumbell bench press
Traps - Shrugs
Biceps - Estrict barbell curls
Triceps - barbell skullcrushers
Forearms - back day
Glutes - Hipthrust
Quads - Leg extension
Hamstrings - Romanian deadlift
Calves - running
Abs - weighted crunches
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 - pull ups
Traps - shrugs
Chest - incline bench press
Abs - L sits
Shoulders - Lateral raise
Glutes - hip thrust
Hamstrings - bulgarian split squat
Quads - Leg extension
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 - 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: 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 - 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
Back - pull ups, chest supported row
Chest - incline bench press
Tricep - dips
Biceps - Preacher Curls
shoulders - cable lateral raises
quads - squats
hamstrings/Glutes - RDL
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
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- 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
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 - 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
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
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
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)
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
Back: Barbell Row
Biceps: standard curls
Triceps: Pushdowns
Shoulders: OHP/lat raises
Chest: Incline press/pushups
Legs: Bench press
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 😔
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
Chest - any kind of bench presses
Shoulders - barbell/dumbbell overhead press
Triceps - weighted dips
Lats - high pull-ups (bar to the collarbone)
Back - barbell rows
Quads - hack squats
Glutes - RDL/barbell lunges
Abs - weighted crunches on medicine ball
General - squats, deadlifts, power cleans
Back - pullups
Chest - cable fly
Biceps - seated incline curl
Triceps - single arm cable extensions
Abs - cable crunch
Quads - leg extension
Hamstrings/glutes - rdl
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:
Chest - bench press / pec fly
Back - lat pull-downs / assisted pull ups
Glutes - weighted walking lunges
Leg- leg extensions
Shoulder - barbell overhead press
Bicep - preacher dumbell curls
Tricep - tricep extensions
Abs - hanging leg raises
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
Chest- Dumbbell Press
Back- Pull Ups
Traps- Shrugs
Shoulders- Overhead Press
Biceps- Bicep Curls
Triceps- Triceps Pushdowns
Legs and Glutes- Squat
Harmstrings- RDL
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-Mag grip Lat pulldowns
Chest- Incline Db press
Shoulders-Lateral Raises
Triceps - Cable Overhead Extension(straight bar)
Biceps - Dumbbel curls but on a incline bench
Forearms - Classic forearm curls
Abs- Cable crunches
Quads- Hack Squats
Hamstrings-RDL
Calves- Standing calve raises
Traps-Shrugs(I dont do anything beside that for traps lol)
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 ❤
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
chest: smith machine incline
back: weighted pullup
shoulders: lateral raise
biceps: barbell curl
triceps: overhead cable extension
abs: rollouts
quads: squats
hamstrings: deadlifts
glutes: hip thrusts
calves: calf raises ig
back - Pull ups
chest - Cable flyes
shoulders - standing OHP
biceps - incline dumbbell curls
tricep - skull crushers
quads - barbell squat
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 - 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: Incline Dumbell Press
-Leg: Leg extension
-Back: Lats focus eated cable row
-Shoulder: Cable lateral raises
Back - One armed lat pulldown
Chest - Laying chest press machine
Traps - Don't train them
Forearms - Don''t train them
Biceps - One armed bayesian curls
Triceps - Overhead cable extension with curl bar
Abs - Hanging straight leg raises
Shoulders - One arm lateral machine raise
Calves - Seated calf raises
Quads - Leg extensions
Hamstrings - Seated leg curls
Glutes - Smith machine heel elevated split squat
Back: db / bb rows or lat pull down
Chest: pushups / incline bench press
Traps: shrugs
Forearms: wrist curls
Biceps: concentration curls / incline bench curls
Triceps: rope pushdown
Abs: leg raises lying down
Shoulders: standing over head press
Calves: calf raises
Quads: leg extensions
Hams: leg curls
Glutes: reverse lunges
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
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 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
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
Back-pull ups
Chest-incline dumbell press
Shoulders-Ohp
Triceps-rope triceps pushdown
Biceps-barbell curl
Quads-leg extensions
Hamstring-leg curl
Glutes-hip thrust while benching
Calves:calf raises
Trape-dumbell shrugs
Forearms-the anime girl exercise
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.)
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
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
Chest- dips
Shoulders- behind the neck press
Back- weighted pullups
Quads- smith machine squats
Hamstrings - good morning
Biceps- preacher curls
Triceps- behind the neck extensions
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
Very good video, really like ur Drawing format
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
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