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Top 5 Most Effective Exercises for every Muscle group

These are the exercises that work best with progressive overload and develop the muscle to its maximum strength andf size potential


Incline Bench press (BBs or DBs)
Incline DB press
Flat DB Press

-literally any lifting implement can work with back, provided its used with proper technique

Seated Rows (literally any kind of seated row)
1-Arm Rows
T-bar rows
Seal Rows

Some people can overhead press, some cannot. If you cant, then take an isolation approach

Shoulder can in fact be built w/o compound movements

Seated or standing Shoulder Press
High Incline Press
Front Delt Raises
Medial Delt Raise
Posterior Delt Raises

-Be mindful of your elbow tendons. Don't rush the weights, strength can outpace connective tissue gains

Pushdowns (cables and bands work best)
JM Press
Skullcrushers (never do for less than 10 reps)
Close Grip Bench Press
Biceps & Forearms:

The most simple muscle group to train. Do all the curls

Hammer Curls
EZ bar curls
DB curls (pronated and supinated)
Preacher Curls
Farmers Walks

Probably the most painful to train. Having your quads on fire and burning is a unique experience

Front Squats
Hack Squats
Bulgarian Split Squats
Leg press
Also leg extensions, especially if you have very long thighs
Glutes and Hamstrings:

Don't neglect leg curls. Strengthening them can dramatically improve knee health

Hip Thrusts
Reverse Lunges
Stiff leg & Romanian Deadlifts
Leg Curls

Also simple as hell to train. Train them even if you don't want to

Seated Calf Raise
Standing Calf Raise (bodyweight)
Single Leg Calf Raise
Donkey Calf Raise

Abs are partially genetic. If you have "thin" ab muscles, you need to train them directly to get them to show

Incline Crunches
Hanging Leg Raises
Ab Wheel
Any kind of rotational work (not anti-rotation, actual rotation)
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