My Favourite Exercises

In general I have 4 to 8 favourite 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. My muscles are also constantly being hit by slightly different angles. Whilst almost all weight exercises (and there are several thousand possible variations possible) offer something slightly different the following are my personal favourites which make it into my rotation of favourite exercises.

Calves

Smith Machine calf raise

Smith Machine calf raise

Standing Calf Raises

Standing Calf Raises

Seated Calf Raises

Seated Calf Raise

Quadriceps

Single-Leg Press

Single-Leg Press

Dumbbell squat

Dumbbell squat

Dumbbell lunges

Dumbbell lunges

Hamstrings

Lying leg curls

Lying leg curls

Seated leg curls

Seated leg curls

Glutes

Glute bridge

Glute bridge

Forearms

Reverse Wrist Curl

Reverse Barbell Wrist Curl

Wrist Curl

Wrist Curl

Biceps

Incline bicep curls

incline bicep curls

Hammer curls

Hammer Curls

Concentration curls

Concentration curls

Cable bicep curls

cable bicep curls

Preacher curls

Preacher curls

Triceps

Seated triceps press

Seated triceps press

Deltoids

Dumbbell front raise

Dumbbell front raise

Front Plate Raise

Front Plate Raise

Smith machine shoulder press

Smith machine shoulder press

Traps

Smith machine shrug

Standing dumbbell shrugs

Lats

Lat pulldown

Lat pulldown

Close-grip pull-down

Close-grip pull-down

Bent over barbell rows

Bent Over Barbell Rows

Pecs

Dumbbell bench press

Dumbbell bench press

Dumbbell flys

Dumbbell flys

Incline dumbbell bench press

Incline dumbbell bench press

Decline dumbbell bench press

Decline dumbbell bench press

Abs

Elbow plank

Elbow plank

Side plank

Side Plank

Hanging leg raise

Hanging leg raise
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