Only exercises you need in your program. Ask if you want to know why these are optimal.
- chest: pec deck & 20-120 degree low to high cable fly
- lats: keenan flaps & sagittal plane machine row
- upper back: kelso shrugs
- front delts: 90- degree shoulder press or -20-20 degree low to high cable fly
- side delts: machine lateral raise or cuffed unilateral lateral cable raise
- rear delts: reverse pec deck
- triceps: unilateral cuffed pushdown with supinated grip & unilateral cuffed overhead extension with neutral grip
- biceps: preacher curl
- brachialis: cable reverse curl
- brachioradialis: free weight reverse curl
- forearms: cable forearm curl supported with bench
- neck: neck curl & neck extension
- quads: leg extension - no need for squat pattern
- hamstring: leg curl & 45 degree hyperextension
- add/abductors: add-abductor machine
- glutes: smith hip thrust
- calf: straight leg calf raise and optional
- abs: crunch variation
- obliques: pec deck rotation and trunk flexion
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