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Best exercises for individual muscle development (20+ muscle groups): Chest = Bench Press Back = Weighted Pull ups Front Delts = Overhead Press Medials = Lateral Raises Abdominals = Hanging Movements Biceps = Pinwheel Curls Quads = Bulgarian Split Squats (thread)
Pectoralis Major = Weighted Dips Glutes = Squats Hamstrings = Nordic Hamstring Curls Rear Delts = Rear Delt Fly Machine Traps = Dumbell Shrugs + Upright Row (tie) Forearms = Any Heavy Back Training Triceps = Cable Rope Pressdowns Calves = Calf Raises
Shins = Tibialis Raises Abdominals (thickness) = Weighted Cable Curls Neck = Neck Curls + Extensions (weighted) Erectors = Back Extensions Upper Compound = Weighted Dips
You can build an inspiring physique with these lifts alone… The caveat is each of these movements requires a different training style to maximize the effectiveness of the exercise (right hypertrophy); For a system pre-built for you; LINK IN BIO to start today.