(The BEST 1-3 exercises for each muscle group)
Chest
1. Seated/Flat Chest Press Machine
2. Incline Chest Press Machine
3. Pec Fly Machine
BONUS: Seated Low to High Cable Flys
Lats
1. Wide Grip Lat Pull-Down Machine
2. Single Arm Lat Pull-Down Machine
3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted)
Mid-Upper Back
1. Chest Supported T Bar Rows
2. Chest Supported Machine Rows
3. Chest Supported Cable Rows
Shoulders
1. Seated Machine OHP
2. Cuffed Cable Lateral Raises
3. Cable Rear Delt Flys
Biceps
1. Supinated Grip Machine Curls w/ Upper Arm Support
2. Preacher Cable Curls
3. Seated BTB Cable Curls
BONUS: Neutral Grip Dumbbell Curls w/ Upper Arm Support
Triceps
1. Dip Machine
2. Incline Cable Tricep Push-Downs
3. Overhead Machine Extensions
BONUS: Banded Smith JM Press
Traps
1. Machine Kelso Shrugs
2. Smith Vertical Shrugs
Quads
1. Pendulum Squats
2. Leg Extensions
3. Leg Press (Feet Low On Platform)
Hamstrings
1. Seated Leg Curl Machine
2. 45° Extension Machine
3. Machine SLDLs
BONUS: Prone Leg Curl Machine
Adductors
1. Adduction Machine
Glutes
1. Hip Thrust Machine
2. 45° Extension Machine
3. Machine RDLs
BONUS: Leg Press (Feet High On Platform)
Calves
1. Calf Press On Leg Press
2. Machine Donkey Calf Raises
3. Machine Standing Calf Raises
Abs
1. Ab Crunch Machine
2. Weighted Decline Sit Ups/Crunches
3. Cable Crunches
Obliques
1. Machine Oblique Crunches
2. Machine Torso Twists
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