(A comprehensive list broken down by muscle group)
Chest
1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell)
2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell)
3. Fly (Machine/Cable) — TOTALLY OPTIONAL
Lats
1. Wide Grip Lat Pull-Down (Machine/Cable)
2. Single Arm Lat Pull-Down/Row (Machine/Cable)
3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted)
Mid-Upper Back
1. Chest Supported Row w/ Shoulders @ ~0° Abduction (Machine/Cable/Dumbbell)
2. Chest Supported Row w/ Shoulders @ ~45° Abduction (Machine/Cable/Dumbbell)
3. Chest Supported Row w/ Shoulders @ ~90° Abduction (Machine/Cable/Dumbbell)
Shoulders
1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell)
2. Lateral Raises (Cable/Machine/Dumbbells)
3. Rear Delt Flys/Crossover (Machine/Cable)
Biceps
1. Supinated Grip Curls w/ Upper Arm Support (Machine/Dumbbell/Cable)
2. Preacher Curls (Machine/Cable)
3. BTB Cable Curls
4. Neutral Grip Curls w/ Upper Arm Support (Dumbbell)
Triceps
1. Dips (Machine/Assisted/Bodyweight/Weighted)
2. Single Arm Tricep Push-Downs (Cable/Banded)
3. Overhead Extensions (Machine/Cable/Dumbbell/Smith/EZ Bar)
4. Banded Smith JM Press
Traps
1. Kelso Shrugs (Machine/Smith/Dumbbell)
2. Vertical Shrugs (Machine/Smith/Barbell)
Quads
1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell)
2. Leg Extensions
3. Leg Press (Feet Low On Platform)
Hamstrings
1. Seated Leg Curls (Prone = fine but not preferred)
2. 45° Extensions
3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells)
Adductors
1. Adduction Machine
Glutes
1. Glute Bridges (Machine/Smith/Barbell)
2. 45° Extensions
3. RDLs (Machine/Trap Bar/Barbell/Dumbbells)
4. Leg Press (Feet High On Platform)
Calves
1. Calf Press On Leg Press
2. Donkey Calf Raises (Machine/Partner)
3. Standing Calf Raises (Machine/Smith)
4. Seated Calf Raises (Machine/Smith)
Abs
1. Ab Crunch Machine
2. Weighted Decline Sit Ups/Crunches
3. Cable Crunches
Obliques
1. Machine Oblique Crunches
2. Machine Torso Twists
Ideal rep range/progression model included as a photo
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