Six Of The Best

Here is a series of videos that show six of my favourite exercises by body part. If you do each of these, you’ll cover every muscle from just about every angle.

UF 20A number of stills from these videos plus a wording description of each exercise featured in a magazine series that I wrote a year or two ago and was on sale in the UK.

Very conveniently, there are 11 body parts shown – which was one for each month of the magazine for a whole year (no Christmas issue, in case you’re wondering!).

If you want to combine these into a workout, I suggest you do Chest and Triceps on Day 1, Quads, Hamstrings and Calves on Day 2, Back and Biceps on Day 3 and Shoulders, Abs and Obliques on day 4.

Back

Barbell Upright Row
Close-grip Pull-up
Dumbbell Rotating Shrug
Lat Pulldown
Low Cable Row
Machine Lumbar Extension

Chest

Decline Barbell Press
Flat Bench Barbell Press
Flat Bench Dumbbell Fly
Single Arm Cable Press
Smith Machine Incline Press
Standing High Cable Fly

Shoulders

Front Cable Raise
Lateral Dumbbell Raise
Lying Dumbbell Lateral Rotation
Rear Delt Fly Machine
Reverse Cable Crossover
Standing Barbell Press

Biceps

Bicep Curl Machine
Concentration Curl
Cross-body Hammer Curl
High-pulley Cable
Short-bar Cable Curl
Standing Barbell Curl

Triceps

Barbell Lying Extension
Cable Crossdown
Dumbbell Overhead Extension
Road Drills
Rope Pushdown
Tricep Dip Machine

Upper Abs

Decline Bench Sit-up
Dumbbell-assisted Sit-up
Floor Crunch
High Cable Pull-down
Legs-supported Forward Crunch
Seated Ab Machine

Lower Abs

Behind Legs Swiss Ball Lift
Bench Knees Up
Forward Legs Swiss Roll
Frogs Legs
Incline Legs Raise
Supported Straight Leg Lift

Obliques

Bicycle Crunch
Decline Twisting Crunch
Dumbbell Side Bends
Horizontal Cable Rotation
Rotating Knee Lift
Swiss Ball Rotating Crunch

Quads

Back Squat
Fixed-seat Leg Press
Leg Extension Machine
Lunges
Smith Machine Squat
Variable-seat Leg Press

Hamstrings

Barbell Stiff-Leg Deadlift
Leg Press Machine
Lying Hamstring Curl
Seated Hamstring Curl
Single-leg Bench Hips Raise
Swiss Ball Hips Raise

Calf

Calf on Leg Extension Machine
Calf on Leg Press Machine
Seated Calf Machine
Seated Dumbbell Calf Raise
Standing Calf Raise Machine
Toe Taps and Heel Raises