On Paper Best Exercises

[Tyler Woodward]

Hey Joe,

I know you’re already doing this on youtube, but if you had to give 1 or 2 best exercises on paper for every muscle what would they be?

Thanks,
Tyler

[Joe]

Hey Joe,

I know you’re already doing this on youtube, but if you had to give 1 or 2 best exercises on paper for every muscle what would they be?

Thanks,
Tyler

Chest
– any press that fits you (DB, Barbell, machine with a good profile)
– Roller flys

Lats
– Quality machine pull down
– Modified pull-ups

Traps
– chest supported tbar
– Banded rack deadlifts

Erectors
– RDLs
– low back extensions

Delts
– front – overhead press
– Side – cable laterals (lying or y-raise)
– Rear – quality reverse pec dec

Biceps
– single arm DB preachers
– “Incline” cable curls

Triceps
– cable cross extensions
– Close grip Swiss with chains

Glutes
– Banded RDLs
– Leg press
– Bridges

Hams
– Seated leg curls
– RDL/lying leg curls

Quads
– banded hacks
– Heel elevated squat (SS bar or front)

Calves
– hip loaded calf raise
– Standing calf raise

[Joe]

Hey Joe,

I know you’re already doing this on youtube, but if you had to give 1 or 2 best exercises on paper for every muscle what would they be?

Thanks,
Tyler

I’m going to do a follow up video on this as well

[Agustin Valdes]

Joe wrote:

Hey Joe, I know you’re already doing this on youtube, but if you had to give 1 or 2 best exercises on paper for every muscle what would they be? Thanks, Tyler

Chest – any press that fits you (DB, Barbell, machine with a good profile) – Roller flys Lats – Quality machine pull down – Modified pull-ups Traps – chest supported tbar – Banded rack deadlifts Erectors – RDLs – low back extensions Delts – front – overhead press – Side – cable laterals (lying or y-raise) – Rear – quality reverse pec dec Biceps – single arm DB preachers – “Incline” cable curls Triceps – cable cross extensions – Close grip Swiss with chains Glutes – Banded RDLs – Leg press – Bridges Hams – Seated leg curls – RDL/lying leg curls Quads – banded hacks – Heel elevated squat (SS bar or front) Calves – hip loaded calf raise – Standing calf raise

Awesome list! What would a modified pullup be? Just using rings?

[Joe]

Agustin Valdes wrote:

[quote quote=22247]
Hey Joe, I know you’re already doing this on youtube, but if you had to give 1 or 2 best exercises on paper for every muscle what would they be? Thanks, Tyler
Chest – any press that fits you (DB, Barbell, machine with a good profile) – Roller flys Lats – Quality machine pull down – Modified pull-ups Traps – chest supported tbar – Banded rack deadlifts Erectors – RDLs – low back extensions Delts – front – overhead press – Side – cable laterals (lying or y-raise) – Rear – quality reverse pec dec Biceps – single arm DB preachers – “Incline” cable curls Triceps – cable cross extensions – Close grip Swiss with chains Glutes – Banded RDLs – Leg press – Bridges Hams – Seated leg curls – RDL/lying leg curls Quads – banded hacks – Heel elevated squat (SS bar or front) Calves – hip loaded calf raise – Standing calf raise

Awesome list! What would a modified pullup be? Just using rings?[/quote]

[Agustin Valdes]

Hi Joe, what would be your best “on paper exercises” for abs, adductors, neck and forearms?

Also, is it necessary to do “hip abduction” if the goal is maximal glute hypertrophy? Thanks!

[Author]

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