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05-23-2017, 01:46 PM | #1 |
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What is your favorite exercise for each bodypart?
Here's mine:
Overall Legs: Squats Quads only: Hack Squat Hams: Sitting and laying Leg Curls Calves: Standing Calve raises Chest: Low incline Smith Machine Front Shoulders: Smith front presses Side Shoulders: Dbell Lateral raises Rear Shoulders: Reverse Pec Deck Back Thickness: Rack Deads Back Width: Hammer Pulldowns or Bentover barbell rows Tris: Close-grip smith bench or overhead dumbbell extensions Bi's: Barbell curls and Hammer Forearms: Hammer Curls and DC one-arm cable reverse curls Upper Abs: machine crunches Lower Abs: Decline leg raises or decline crunches |
05-24-2017, 12:52 PM | #2 |
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Overall Legs: Squats
Quads only: Hack Squat ( but my gym does not have a hack machine. Hams: Sitting and laying Leg Curls Calves: Standing Calve raises (my gym only has a seated so I will do them in the smith machine, but not as good as a real standing machine) Chest: Smith Machine bench, flat, incline, decline Front Shoulders: Smith front presses and front cable raises as well Side Shoulders: Cable Lateral raises Rear Shoulders: Reverse Pec Deck (love these but my gym now doesn't have one. so I do cables for these as well) Back Thickness: Rack Deads (don't do these much the last year due to lower back issues) Back Width: Bent over barbell rows and cable pull downs Tris: Close-grip smith bench or heavy reverse cable extensions Bi's: dumbell curls and cable curls Forearms: Hammer Curls Upper Abs: machine crunches and weighted cable crunches Lower Abs: leg raises or reverse crunches |
05-25-2017, 04:45 PM | #3 |
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Join Date: Oct 2011
Location: Paris Island
Posts: 298
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Overall Legs: Squats
Quads only: Front Squats Hams: Standing Leg Curls Calves: Seated Calve raises Chest: Push ups Front Shoulders: Front raises Side Shoulders: Lateral raises Rear Shoulders: Reverse Pec Deck Back Thickness: Rows (any kind) Back Width: Pulldowns Tris: reverse tricep pulldowns single arm Bi's: DB curls Forearms: Jerking off Upper Abs: ball crunches Lower Abs: hanging leg raises |
07-28-2017, 02:53 PM | #4 |
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Join Date: Nov 2016
Posts: 270
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Some of these are hard to pick just one...
Quads: front squats, split squats Hamstrings: wide squats, stiff leg deads Glutes: split squats, feet close-ish Spinal erectors: good mornings Back thickness: dumbbell rows (one-arm, whatever kind really) Trap: barbell shrugs Back Width: wide and narrow pull-ups Chest: DB bench/fly hybrid, DB bench, DB fly (hmmm...) Oh! and weighted dip. Shoulders: Overhead press Front Shoulders: steep incline wide grip "bench" press Back Shoulders: 45 degree reverse DB fly Triceps: close grip bench press Biceps: who fucking cares. okay fine, BB curl if I could do it. arms-out-incline-hammer-curl (stolen from CT fletcher) Forearms: any kind of hammer curls, maybe farmer's walk (we'll see) Calves: standing and seated calf raises, full ROM, 5+ days a week!!! Abs: ab wheel rollout (use a ramp) Last edited by BrutalHoney; 07-28-2017 at 02:55 PM.. |
07-28-2017, 08:06 PM | #5 |
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Overall Legs: if I had and L5
Quads only: Hack Squat Hams: Single leg standing and laying Leg Curls Calves: leg press Calve raises Chest: Low incline Smith Machine Front Shoulders: Smith front presses Side Shoulders: Dbell Lateral raises Rear Shoulders: DB seated rear delt row Back Thickness: Rack Deads if my L% wasn't fugged Back Width: T-bar Tris: close grip decine and heavy DB french press over a bench Bi's: preachers Forearms: wrist curls Upper Abs: cable crunch Lower Abs: leg raise Last edited by Glycomann; 07-29-2017 at 07:42 AM.. |
07-28-2017, 10:17 PM | #6 |
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Overall Legs: leg press
Quads only: Hack Squat Hams: sldl & laying Leg Curls Calves: Standing or seated Calve raises Chest: smith or bb incline press Front Shoulders: Smith front presses or bb pbn Side Shoulders: Dbell Lateral raises Rear Shoulders: Reverse Pec Deck Back Thickness: bb or tbar rows Back Width: pullups Tris: skullcrushers or french press Bi's: Barbell curls and Hammer Forearms: standing bb wrist curls behind back Abs: rarely do abs - occasional set of roman chair crunches if I do *** If younger and/or no joint/lumbar issues, deads, squats, bench press & dips would all be there. Put in almost 25 years on all of them before having to give them up. |
07-29-2017, 12:05 AM | #7 |
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Join Date: Nov 2016
Posts: 270
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Got no love for spinal erectors in here...
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07-29-2017, 01:41 PM | #8 |
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Join Date: Jun 2004
Posts: 2,333
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Squats for legs
Bench for chest Hammer rows for back Military press shoulders Stair climber for cardio Machine preacher curls for biceps Dips for triceps Forearms never really do anymore Traps bb shrug Lats pull ups wide grip |
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