What are our all-time favorite movements for each muscle group and why?
It’s been a while since we covered something like this back in episode #70 which was our favorite supersets per body part. So this one will be a little different.
This is a banger of an episode that will be very informative. We cover our favorites, why each is our favorite, and then for most situations provide a secondary for when a particular piece of equipment may not be available.
Thanks for listening!
Here are Bryan's Favs:
Chest:
- DB Fly/Press, cable Sterno/costal press (machine press if available and converges)
Upper Back:
- Chest sup row (wide elbows) (T-bar, cable, DB), Wide pulldown (legs locked)
Rear Delts:
- Chest sup Row (30-45 deg elbows) (T-bar, cable, DB)
Lats:
- One arm Pulls (iliac, lumbar), neutral pulldown (legs locked)
Lateral Delts:
- Single arm cable raise behind back, dual cable lateral raise
Front Delts:
- Low to high cable raise, anterior delt press (cable, then DB)
Quads:
- Pendulum, Leg Extensions (Resistance curve manipulation and/or use of Sissy squat)
Hamstrings:
- 45-Hip Ext + Leg curls (seated) OR B-stance RDL + Lying leg curl
Glutes:
- RFESS, lunges (bridges and thrusts are an afterthought)
Abs:
- Cable crunches, “Curl-ups”, Garhammer crunches
Calves:
- Deficit single leg DB calf raise (new: single leg deficit cable calf raise)
Here are Aaron's Favs:
Chest:
- Converging chest press machine. Selectorized.
- Upright dual cable version of #1
Upper Back:
- Chest-supported upright machine row. Semi-pronated grip.
- Chest-supported plate-loaded row.
Rear Delts:
- Seated cable row w/ a semi-pronated mag grip.
- Prone Incline Rear Delt DB Row.
Lats:
- Unilaterally supported pulldown.
- Seated Cable Row. Lat Focus. (Lean forward / hollow core w/ neutral grip)
Lateral Delts:
- Prone Incline Lateral Delt DB Raises
- Medial Delt “KAS set”
Anterior Delts:
- Anterior Delt DB Press.
- Cable Anterior Delt DB Press.
Quads:
- Hack Squat
- Lengthened Bias Leg Extension (rare.)
- Reverse heavy sled drag
Hams:
- Seated Hamstring Curl
- Stiff Legged Deadlifts (off the ground.)
Glutes:
- Bulgarian SS.
- Deficit Reverse Lunge.
Abs:
- Weighted Swiss Ball Crunch
- Ab Wheel
Thanks for listening!
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