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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