'What is the best exercise for this muscle group?'
Let me remove the guesswork.
After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:
(Bookmark for your next gym day)
VIDEO
We've all been there.
You want to lift weights but don't know where to start.
I got you.
Your exercises will be split into one of 6 categories.
⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull
Here are 65 options to cover each...
You want to lift weights but don't know where to start.
I got you.
Your exercises will be split into one of 6 categories.
⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull
Here are 65 options to cover each...
1. Legs (Quads):
⚬ Leg Press
⚬ Hack Squat
⚬ Leg Press
⚬ Pendulum Squat
⚬ Smith Machine Squat
⚬ Goblet Squat
⚬ Split Squats
⚬ Lunges
⚬ Leg Press
⚬ Hack Squat
⚬ Leg Press
⚬ Pendulum Squat
⚬ Smith Machine Squat
⚬ Goblet Squat
⚬ Split Squats
⚬ Lunges
VIDEO
2. Hip Hinge (Hamstrings/Glutes):
⚬ RDLs
⚬ Deadlift
⚬ Hip thrusts
⚬ Glute Bridges
⚬ Good Mornings
⚬ Back Extensions
⚬ Seated hamstring curls
⚬ Lying hamstring curls
⚬ RDLs
⚬ Deadlift
⚬ Hip thrusts
⚬ Glute Bridges
⚬ Good Mornings
⚬ Back Extensions
⚬ Seated hamstring curls
⚬ Lying hamstring curls
VIDEO
3. Shoulders:
⚬ Seated Shoulder Press Machine
⚬ Smith Machine Overhead Press
⚬ Seated Dumbbell Press
⚬ Seated Barbell Press (use a rack)
⚬ Arnold Press (sub-optimal)
⚬ Military Press (sub-optimal)
⚬ Single Arm-Cable Lateral Raises
⚬ Dumbbell Lateral Raises
⚬ Seated Shoulder Press Machine
⚬ Smith Machine Overhead Press
⚬ Seated Dumbbell Press
⚬ Seated Barbell Press (use a rack)
⚬ Arnold Press (sub-optimal)
⚬ Military Press (sub-optimal)
⚬ Single Arm-Cable Lateral Raises
⚬ Dumbbell Lateral Raises
4. Back (lat focused vertical pull):
⚬ Shrugs
⚬ Pull ups
⚬ Lat Pull Downs
⚬ Single-Arm Cable Pull-downs
⚬ Dumbbell Pull Over
⚬ Cable Pull Over
⚬ Shrugs
⚬ Pull ups
⚬ Lat Pull Downs
⚬ Single-Arm Cable Pull-downs
⚬ Dumbbell Pull Over
⚬ Cable Pull Over
5. Chest:
⚬ Dips
⚬ Push Ups
⚬ Cable Press
⚬ Incline Dumbbell Press
⚬ Barbell Bench Press
⚬ Decline Barbell Press
⚬ Flat Chest press machine (ideally converging)
⚬ Incline Chest press machine
⚬ Incline Smith Machine Press
⚬ Peck Flyes
⚬ Dips
⚬ Push Ups
⚬ Cable Press
⚬ Incline Dumbbell Press
⚬ Barbell Bench Press
⚬ Decline Barbell Press
⚬ Flat Chest press machine (ideally converging)
⚬ Incline Chest press machine
⚬ Incline Smith Machine Press
⚬ Peck Flyes
6. Back (Rhomboid focused horizontal pull):
⚬ Face Pulls
⚬ Cable Rows
⚬ Inverted Rows
⚬ Chest-Supported T-Bar Rows
⚬ Chest-Supported Neutral Grip Rows
⚬ Chest-Supported Low Rows
⚬ Incline Bench Dumbbell Rows
⚬ Barbell Rows (sub-optimal)
⚬ Face Pulls
⚬ Cable Rows
⚬ Inverted Rows
⚬ Chest-Supported T-Bar Rows
⚬ Chest-Supported Neutral Grip Rows
⚬ Chest-Supported Low Rows
⚬ Incline Bench Dumbbell Rows
⚬ Barbell Rows (sub-optimal)
VIDEO
7. Arms:
(Triceps)
⚬ Narrow Grip Bench Press
⚬ Skull Crushers
⚬ Cable Push Downs
Biceps:
⚬ Preacher Curls
⚬ Incline Curls
⚬ Cable Curls
8. Calfs:
⚬ Seated calf raise machine (soleus)
⚬ Standing calf raise machine
⚬ Leg Press calf raise
⚬ Smith machine calf raise
(Triceps)
⚬ Narrow Grip Bench Press
⚬ Skull Crushers
⚬ Cable Push Downs
Biceps:
⚬ Preacher Curls
⚬ Incline Curls
⚬ Cable Curls
8. Calfs:
⚬ Seated calf raise machine (soleus)
⚬ Standing calf raise machine
⚬ Leg Press calf raise
⚬ Smith machine calf raise
VIDEO
9. Abs/Core:
• Cable Crunches
• Plank Variations
• Hanging Leg Raises
• Deadbug
• Ab Wheel Rollouts
• Russian Twists
• Pallof Press
• Cable Crunches
• Plank Variations
• Hanging Leg Raises
• Deadbug
• Ab Wheel Rollouts
• Russian Twists
• Pallof Press
Well there you have it.
65 exercises categorized per muscle group to help you stay on track
Bookmark this now for those busy gym days.
Get in, get it done, get out.
65 exercises categorized per muscle group to help you stay on track
Bookmark this now for those busy gym days.
Get in, get it done, get out.
PS.
Are you interested in.
Optimizing your health and performance:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And be the very best version of yourself...
Results guaranteed ⬇️⬇️⬇️
Are you interested in.
Optimizing your health and performance:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And be the very best version of yourself...
Results guaranteed ⬇️⬇️⬇️
PS.
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
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2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today
View Tweet
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Says everyone on the planet....
So I built the Ultimate Guide which shows you exactly how to do it.
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