Best exercises for individual muscle development (20+ muscle...
Axel (fastr)@fastrlife
23 views
Nov 09, 2025
~1 min read
1
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)
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)
2
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
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
3
Shins = Tibialis Raises
Abdominals (thickness) = Weighted Cable Curls
Neck = Neck Curls + Extensions (weighted)
Erectors = Back Extensions
Upper Compound = Weighted Dips
Abdominals (thickness) = Weighted Cable Curls
Neck = Neck Curls + Extensions (weighted)
Erectors = Back Extensions
Upper Compound = Weighted Dips
4
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.
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.