Exercises

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In general I utilise a selection of exercises per body part which I rotate into and out of my routine. For larger bodyparts like Quadriceps or Lats I might use 3-5 exercises at any one time whilst for smaller bodyparts such as Biceps or Calves I might use 2 or 3 at any one time.

This way my routine is constantly kept fresh yet at the same time focused. Muscles are also constantly being hit by slightly different angles. Whilst almost all weight exercises (and there are several thousand possible variations) offer something slightly different the following are my personal favourites which are staples of my routine.

Calves

Calves are (two) muscles which have a very short range of motion so when we train them we focus on maximising the time under tension so as to stimulate growth.

Standing Calf Raises (on calf platform).

Quadriceps

Dumbbell squats

Dumbbell lunges

Hamstrings

Romanian Deadlifts with Dumbbells (engages Glutes too)

romanian dead lift with dumbbells

Glutes

Hip thrusts with barbell

Forearms

Wrist Curl

Reverse Wrist Curl

Biceps

EZ Bar Barbell Curl (The EZ bar puts less pressure on your wrists and forearms).

EZ Bar Barbell Curl

Hammer curls (targets the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles)).

hammer curls

Triceps

Tricep cable rope pushdown

Deltoids

Rear delt reverse flys

rear delt reverse flys

Lateral raises

Traps

Standing dumbbell shrugs

Lats

Lat pulldown

Bent over barbell rows

Bent Over Barbell Rows

Pecs

Dumbbell flys

Incline dumbbell bench press

Abs

Elbow plank

Elbow plank
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