When Choosing Exercises, Stick to the Basics

*photo credit: tnation.com, Eric Bach

 

Here’s a list of my top five favorite exercises per muscle group:

Quads

• Front Squat
• Back Squat
• Hack Squat
• Leg Press
• Lunges

Hamstrings

• Sumo Deadlift
• Romanian Deadlift
• Conventional Deadlift
• Glute Ham Raises
• Leg Curls

Glutes

• Hip Thrusts
• Barbell Glute Bridges
• Squats
• Deadlifts
• Lunges

Chest

• Incline Barbell Press
• Flat Barbell Bench Press
• Dumbell Press
• Push-Ups
• Flies

Back

• Pull-Ups
• Chin-Ups
• Barbell Rows
• Chest-Supported Rows
• Dumbell Rows

Shoulders

• Standing Overhead Press
• Seated Dumbell Shoulder Press
• Arnold Press
• Lateral Raises
• Bent Over Lateral Raises

Biceps

• Barbell Curls
• Preacher Curls
• Dumbell Curls
• Hammer Curls
• Cable Curls

Triceps

• Close Grip Bench Press
• Skullcrushers
• Single Arm Dumbell Tricep Extension
• Cable Tricep Pressdown
• OH Rope Tricep Extension

Abs

• Hollow Body Holds
• Single Arm Planks
• Hanging Leg Raises
• Weighted Decline Crunch
• Deadbugs

 

There are TONS of other exercises you can include in your program, but these give you the most “bang” for your “training buck.”

Stick to these exercises for at least 75% of your training volume, and you’ll get incredible results.