Thread by @Rob_FitLegacy

My top 2 exercise picks for each muscle group (most of which can be done at home!)

Pick one of each and you'll build a strong and muscular body.

Thread 👇

Most of these are compound exercises (meaning they work multiple muscle groups at once).

If you want to get the best results with the least possible time, use these exercises.

Chest.

1. Dumbbell bench press

Training muscles through a full range of motion leads to superior results.

Dumbbells allow for a better range of motion than barbells.

Dumbbells also ensure even development as you cannot allow a stronger side to do more of the work.

2. Chest fly

The function of the pecs is to adduct the arm (move it closer to the center of the body).

You should therefore train your chest by performing this movement against resistance.

The cable version is best for this as it keeps constant tension throughout the ROM.

Back (vertical)

1. Chinups

Chinups will work everything in your back, as well as your biceps. Do them.

If you can't do them, use assistance, but do them.

2. Lat pulldown

Lat pulldowns are great for adding more quality volume when your back is already somewhat fatigued from other exercises.

You should be keeping constant tension on the muscles with full ROM & no cheating.

Imagine squeezing some oranges in your armpits.

Back (horizontal)

1. Dumbbell row

The dumbbell row allows you to get a full range of motion when compared to a barbell row.

Go slowly and imagine you're "putting the weight in your pocket".

Don't use momentum.

2. Chest supported row

This will prevent you from cheating and also stabilise you so you can use more weight.

Excellent variation.

Shoulders

1. Seated dumbbell press

For providing a stimulus for a muscle to get stronger, more stability is better.

The seated dumbbell shoulder press provides a full range of motion whilst also providing more stability than standing versions, so you can use more weight.

2. Machine shoulder press

The machine shoulder press is an excellent alternative that provides the maximum stability, so you can really provide a stimulus to your delts.

Hamstrings

1. Stiff leg deadlift

This has a better stimulus to fatigue ratio than conventional deadlifts, and is more hamstring focused than the Romanian deadlift (a better glute exercise).

2. Glute ham raise

This is a fantastic exercise that feels like a hamstring curl (when you do it right) providing an incredible stimulus to the hamstrings. Has variations that can be done at home.

Glutes

1. Hip thrusts

If you want to target your glutes, you've got to thrust your hips forward (that's what they do!)

Can be done with dumbbells, plates, without weight and as a single leg variation, so options for home too.

2. Romanian deadlifts

Key difference to the SLDL is that you initiate by breaking at the hips (push your butt back and keep going back as far as you can).

The knees bend also, but only once the hips can't go back more.

Quadriceps

1. Squats

Squats will work pretty much every muscle in your lower body, but they're primarily a quad builder.

There's so many good squat variations, you don't have to do barbell back squats

2. Leg extension

Your quads are made up of 4 muscles.

Squats hit 3 out of the 4 really well, but don't hit the other much at all.

Leg extensions are how you target that other muscle - the rectus femoris.

Calves

1. Standing calf raise

The calves are made up of two muscles, the soleus and the gastrocnemius.

The standing version hits the gastrocnemius well.

Use a dedicated machine, barbell, dumbbells, smith machine or bodyweight.

2. Seated calf raise

The seated version of the calf raise is better for targeting the soleus than the standing version.

The gif shows how to do it without a machine.

You don't have to do all of these & there are plenty of viable alternatives (but these are my favourites).

If you picked 1 of each & occasionally swapped for the alternative, you'd build an incredible body over the years.

That's all you really need to do.

You need far less work than you think.

I built muscle on dreadful sleep when my son was newborn with just 4x20 minute workouts per week.

I've put the whole plan into an online course and program you can grab here:

(66% off for 24 hours only)

learn.nothingbarredfitness.com/20-minute-musc…

P.S. I’m looking for 3 men who need some accountability to stick to a plan.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

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