On Paper Best Exercises

HypertrophyCoach Joe Bennett Forums Anything Else On Paper Best Exercises

Viewing 6 posts - 1 through 6 (of 6 total)
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  • #22214
    Tyler Woodward
    Participant

    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

    #22247
    Joe
    Keymaster

    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

    #22248
    Joe
    Keymaster

    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

    #22303
    Agustin Valdes
    Participant

    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?

    #22316
    Joe
    Keymaster

    [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]

    #23366
    Agustin Valdes
    Participant

    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!

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