“Social media has made exercise selection too complicated”

OK…then let me simplify it for you:

Properly perform these 14 WIDELY ACCESSIBLE exercises twice a week for the next 1, 2, 3, 4, 5+ years & you are sure to DRASTICALLY improve your body composition:

1. Incline Dumbbell Bench Press

2. Flat Smith Machine Bench Press

3. Wide Grip Pull-Ups

(Use band assistance if needed)

4. Chest Supported Dumbbell Rows

5. Seated Dumbbell Overhead Press

6. Seated Dumbbell Curls

7. Dips

(Use band assistance if needed)

8. Smith Machine Squats

9. Leg Extensions

10. 45° Extensions

11. Seated Leg Curls

12. Adduction Machine

13. Calf Press

14. Cable Crunches

Equipment needed to perform these exercise:

- Adjustable Bench
- Dumbbells
- Pull-Up Bar
- Dip Bars
- Smith Machine
- Leg Extension Machine
- 45° Hyper
- Seated Leg Curl Machine
- Adduction Machine
- Horizontal Leg Press Machine
- Cable Stanchion

Almost every Anytime Fitness and Planet Fitness in the world has every single one of these pieces of equipment.

Those 2 chains together have ~8,000 gyms across 50+ countries

That makes all of these exercises “WIDELY ACCESSIBLE.”

The only semi-niche pieces of equipment here are:

1) The 45° Hyper

2) The Seated Leg Curl

3) The Adduction Machine

4) The Horizontal Leg Press Machine

In the event that your gym (whether it’s one of the two I mentioned or it’s some other random gym) does not have these semi-niche pieces of equipment, here’s what you can do instead to still achieve (more or less) the same effect 👇🏻

1) The 45° Hyper can be rigged up using a Smith Machine or swapped entirely for another hinge variation (such as an RDL)

2) The Seated Leg Curl can be swapped for a prone variation on either a machine or a cable stanchion using an ankle cuff