iblamelm
The more you put, the more you get.
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Well, most people only set their exercises based on what they see on social media.
In this guide, I'll show you how many exercises and which exercises to use for each muscle group. I'll also help you set the order of each session.
Hope this thread reaches botb
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To target your chest, you'll only need:
• A fly variation → targets most of your chest fibers.
• An upper chest movement → Incline Bench Press, Incline Dumbbell Press, or Incline Machine Press.
Simple. Effective. No need for 17 different chest exercises.
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For your back, you'll need:
• An exercise for your upper back.
• An exercise for your lats.
Recommended:
→ Mid-back Rows + Kelso Shrugs for upper back.
→ Wide-Grip Pulldowns + Chest-Supported Rows for lats.
Build width + thickness.
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Your main delt heads are:
• Front Delts
• Side Delts
• Rear Delts
Rear delts are already heavily involved during wide-grip rowing movements.
Therefore, focus mainly on:
→ Side Delts
→ Front Delts
This is what gives you that wide frame.
Recommended:
• Machine Lateral Raises / Y-Raises
• OHP (Overhead Press)
OHP will hit both front and side delts.
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Easy muscle to train.
Stop overcomplicating it.
Recommended:
→ JM Press
→ Stable Pushdown Variation
Stay planted.
Don't turn your pushdowns into a core exercise.
━━━━━━━━━━━━━━━━━━━━━━
Slightly more complicated.
We'll target both:
• Biceps
• Brachialis
Recommended:
→ Preacher Curls
→ Hammer Curls
That's all you need.
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Recommended:
→ Leg Press Variation
Go deep. Don't ego lift.
→ Leg Extensions
Keep your hips stable.
Use full ROM.
━━━━━━━━━━━━━━━━━━━━━━
Recommended:
→ Leg Curl Variation
→ Hyperextensions
BUT:
Don't perform spinal extension.
We're trying to target the hams + glutes.
Not your lower back.
━━━━━━━━━━━━━━━━━━━━━━
The order of your exercises should be based on YOUR weak points.
Not some shitty YouTuber who's trying to sell you a program.
Example:
If my biceps are my weak point, they'll be the first muscle I train in every session that contains them.
Prioritize what needs improvement.
━━━━━━━━━━━━━━━━━━━━━━
Why?
Because they fatigue you so fucking much that your performance on the rest of the workout will tank.
Train your priority muscles first.
Then move into compounds.
━━━━━━━━━━━━━━━━━━━━━━
• Fly Variation
• Incline Press
Back:
• Mid-Back Row
• Kelso Shrug
• Wide-Grip Pulldown
• Chest-Supported Row
Shoulders:
• Lateral Raise / Y-Raise
• OHP
Triceps:
• JM Press
• Pushdown
Biceps:
• Preacher Curl
• Hammer Curl
Quads:
• Leg Press
• Leg Extension
Hamstrings:
• Leg Curl
• Hyperextension
Order your sessions around your weak points.
Stop copying random social media workouts.
Second guide on this forum since my first one didn't explode
Note: This guide was written 100% by me. I only used AI to correct grammar, spelling, and formatting mistakes. The information, exercise selection, and recommendations entirely my own.
STAY SHREDDED, STAY AESTHETIC !
In this guide, I'll show you how many exercises and which exercises to use for each muscle group. I'll also help you set the order of each session.
Hope this thread reaches botb
LET'S FUCKING GOOOOO!
━━━━━━━━━━━━━━━━━━━━━━
1. CHOOSING YOUR EXERCISES & HOW MANY OF THEM FOR EACH MUSCLE GROUP
► Chest
To target your chest, you'll only need:
• A fly variation → targets most of your chest fibers.
• An upper chest movement → Incline Bench Press, Incline Dumbbell Press, or Incline Machine Press.
Simple. Effective. No need for 17 different chest exercises.
━━━━━━━━━━━━━━━━━━━━━━
► Back
For your back, you'll need:
• An exercise for your upper back.
• An exercise for your lats.
Recommended:
→ Mid-back Rows + Kelso Shrugs for upper back.
→ Wide-Grip Pulldowns + Chest-Supported Rows for lats.
Build width + thickness.
━━━━━━━━━━━━━━━━━━━━━━
► Shoulders
Your main delt heads are:
• Front Delts
• Side Delts
• Rear Delts
Rear delts are already heavily involved during wide-grip rowing movements.
Therefore, focus mainly on:
→ Side Delts
→ Front Delts
This is what gives you that wide frame.
Recommended:
• Machine Lateral Raises / Y-Raises
• OHP (Overhead Press)
OHP will hit both front and side delts.
━━━━━━━━━━━━━━━━━━━━━━
► Triceps
Easy muscle to train.
Stop overcomplicating it.
Recommended:
→ JM Press
→ Stable Pushdown Variation
Stay planted.
Don't turn your pushdowns into a core exercise.
━━━━━━━━━━━━━━━━━━━━━━
► Biceps
Slightly more complicated.
We'll target both:
• Biceps
• Brachialis
Recommended:
→ Preacher Curls
→ Hammer Curls
That's all you need.
━━━━━━━━━━━━━━━━━━━━━━
► Quads
Recommended:
→ Leg Press Variation
Go deep. Don't ego lift.
→ Leg Extensions
Keep your hips stable.
Use full ROM.
━━━━━━━━━━━━━━━━━━━━━━
► Hamstrings
Recommended:
→ Leg Curl Variation
→ Hyperextensions
BUT:
Don't perform spinal extension.
We're trying to target the hams + glutes.
Not your lower back.
━━━━━━━━━━━━━━━━━━━━━━
2. HOW SHOULD I ORDER MY SESSION?
This is quite simple.The order of your exercises should be based on YOUR weak points.
Not some shitty YouTuber who's trying to sell you a program.
Example:
If my biceps are my weak point, they'll be the first muscle I train in every session that contains them.
Prioritize what needs improvement.
━━━━━━━━━━━━━━━━━━━━━━
COMPOUNDS
I'd suggest placing compound movements second or third in your session.Why?
Because they fatigue you so fucking much that your performance on the rest of the workout will tank.
Train your priority muscles first.
Then move into compounds.
━━━━━━━━━━━━━━━━━━━━━━
TL;DR
Chest:• Fly Variation
• Incline Press
Back:
• Mid-Back Row
• Kelso Shrug
• Wide-Grip Pulldown
• Chest-Supported Row
Shoulders:
• Lateral Raise / Y-Raise
• OHP
Triceps:
• JM Press
• Pushdown
Biceps:
• Preacher Curl
• Hammer Curl
Quads:
• Leg Press
• Leg Extension
Hamstrings:
• Leg Curl
• Hyperextension
Order your sessions around your weak points.
Stop copying random social media workouts.
Second guide on this forum since my first one didn't explode
Note: This guide was written 100% by me. I only used AI to correct grammar, spelling, and formatting mistakes. The information, exercise selection, and recommendations entirely my own.
STAY SHREDDED, STAY AESTHETIC !
