Back

For back there are two main components: lats and mid-back (rows). I usually do 2 variations for lats and 2 for rows. You can pick more, but don't exceed your overall set limit — keep it simple and effective.

Lats

Pick 1 compound and 1 isolation variation.

• Compound
  1. Lat pulldowns (my current choice)
  2. Pull-ups
• Isolation
  1. Single-arm lat pulldowns (my current choice)
  2. Straight-arm lat pulldowns

Choose any 2 variations — one compound + one isolation.

Rowing

1. T-bar row
2. Seated v-grip row (my current choice)
3. Bent-over row (my current choice)

Optional

Add Jefferson curls (light loads) to work spinal erectors and improve general lower-back health. Use very light weight and progress slowly.

Chest

Chest has three main regions: upper, middle, and lower. I like to pick 1 variation per region and run ~4 sets each (adjust to your plan).

Upper chest (clavicular head)

1. Incline bench press (*)
2. Incline dumbbell press
3. Incline cable or dumbbell flyes
4. Incline dumbbell flyes
5. Incline chest press

Middle chest (sternal head)

1. Flat bench press (dumbbell or barbell)
2. Pec deck (*)
3. Cable or dumbbell flyes

Lower chest

1. Decline bench press (barbell or dumbbell)
2. Decline chest fly (*)
3. Decline dumbbell flyes

Cable fly pointers

• Incline: set cables low so they pull upward (cable at bottom)
• Middle: cables at mid-height
• Decline: set cables high so they pull downward (cable at top)

Legs

Legs have three main focuses: quads, hamstrings, and calves. Pick two variations each for quads and hamstrings.

Quads (choose 2)

1. Squats (*)
2. Hack squats
3. Leg extensions (*)
4. Leg press

Hamstrings

1. Romanian deadlifts (barbell)
2. Romanian deadlifts (dumbbell) (*)
3. Straight-legged deadlifts
4. Leg curls (*)

Calves

1. Seated calf raises
2. Standing calf raises
3. Calf press (leg-press machine)

Shoulders

Three heads: front (anterior), lateral (side), rear (posterior).

Anterior (front delts)

1. Overhead press (dumbbell or barbell — seated preferred) (*)
2. Dumbbell front raises
3. High-incline bench press

Lateral (side delts)

1. Dumbbell lateral raises (goat) (*)
2. Lateral raise machine (if available)
3. Cable lateral raises

Posterior (rear delts)

1. Rear-delt flyes (dumbbell or cable)
2. Rear pec-deck
3. Face pulls (*)

Biceps

Two main heads: short head and long head. I usually pick a variation for each — 3 sets each is a decent starting point.

Short head (width)

1. Wide-grip barbell curl
2. Preacher curl
3. Concentration curl
4. Cable / dumbbell curls (hands slightly forward) (*)

Long head (peak)

1. Drag curls (barbell or dumbbell) (*)
2. Incline dumbbell curls
3. Close-grip barbell curls

Triceps

Three heads: long, lateral, and medial — pick a variation to hit each. The medial head gets worked in almost every triceps move, but listed below are exercises that bias it more.

Long head

Overhead or behind-the-head actions bias the long head.

1. Cable overhead rope extensions (*)
2. Skull crushers
3. Behind-the-neck cable extensions
4. Dips

Lateral head (horseshoe)

Pushdown style moves hit this head well.

1. EZ / straight-bar cable pushdowns (*)
2. Rope pushdowns
3. Dips

Medial head

Works in almost every tricep exercise; these bias it a bit more.

1. Reverse-grip pushdowns
2. Dumbbell kickbacks
3. Close-grip push-ups