AJACs TOP 2 EXERCISES for Every Major Muscle Group (thread)
Build your workouts around these, apply progressive overload,
and you will build all the muscle and strength you could ever want
Sets & reps and technique tips included
Build your workouts around these, apply progressive overload,
and you will build all the muscle and strength you could ever want
Sets & reps and technique tips included
CHEST #1
Flat DB Chest Press
Universally works well for everyone because technique can be adjusted for any body structure
I recommend working sets in the 6-12 rep range
For men, aim for a long term strength goal of 100% BW for 10 reps (that’s 1/2 BW per DB in each hand)
Flat DB Chest Press
Universally works well for everyone because technique can be adjusted for any body structure
I recommend working sets in the 6-12 rep range
For men, aim for a long term strength goal of 100% BW for 10 reps (that’s 1/2 BW per DB in each hand)
CHEST #2
Pushups
Can be done anywhere, no excuse to be weak at these
Moderate grip width recruits chest, shoulders, triceps
Working sets in 10-30+ range
50 in one set is a good strength goal
Pushups
Can be done anywhere, no excuse to be weak at these
Moderate grip width recruits chest, shoulders, triceps
Working sets in 10-30+ range
50 in one set is a good strength goal
BACK #1
Chin-ups and pull-ups
You should be equally strong at both
12 reps with Bodyweight in one set for both versions. Long term strength goal, BW+100lbs x 5 reps with chin-ups or neutral grip pull-up
-if you suck at these, unfat yourself and work on pulldowns
Chin-ups and pull-ups
You should be equally strong at both
12 reps with Bodyweight in one set for both versions. Long term strength goal, BW+100lbs x 5 reps with chin-ups or neutral grip pull-up
-if you suck at these, unfat yourself and work on pulldowns
BACK #2
Bodyweight rows
This exercise is slept on. Joint friendly, can be done at home, builds relative strength
Sets can be 6-15 reps, long term strength goal should be 20 reps in one set with feet elevated
Bodyweight rows
This exercise is slept on. Joint friendly, can be done at home, builds relative strength
Sets can be 6-15 reps, long term strength goal should be 20 reps in one set with feet elevated
SHOULDERS #1
This choice might surprise people
Hindu pushups, also called dive bomber pushups
Hybrid shoulder press, chest press, tricep press all in one
The goal is 25 reps in one set, do multiple sets in 5-20 rep range, build up over time
This choice might surprise people
Hindu pushups, also called dive bomber pushups
Hybrid shoulder press, chest press, tricep press all in one
The goal is 25 reps in one set, do multiple sets in 5-20 rep range, build up over time
SHOULDERS #2
Lateral Raises
Way less joint stress than pressing, way more targeted muscle building
Delt raises 100% build muscle, don’t let anyone tell you otherwise
Recommend sets in the 10-20 rep range
Lateral Raises
Way less joint stress than pressing, way more targeted muscle building
Delt raises 100% build muscle, don’t let anyone tell you otherwise
Recommend sets in the 10-20 rep range
SHOULDERS #3
You must train rear delts
Improves shoulder health, scapular function, posture, and aesthetics
High rep rear delt raises work great, 15-20 range, many ways to do them,
This is with dumbbells, can be done with cables and machines also
You must train rear delts
Improves shoulder health, scapular function, posture, and aesthetics
High rep rear delt raises work great, 15-20 range, many ways to do them,
This is with dumbbells, can be done with cables and machines also
TRICEPS #1
Dips
This is a compound movement obviously, it works chest and shoulders
But it’s a fantastic tricep exercise as well, trains elbow extension function
Bodyweight standard is 30 reps in one set. When doing the weighted, 6-12 rep range
Dips
This is a compound movement obviously, it works chest and shoulders
But it’s a fantastic tricep exercise as well, trains elbow extension function
Bodyweight standard is 30 reps in one set. When doing the weighted, 6-12 rep range
TRICEPS #2
Cable pushdowns
Classic exercise that works great, when done correctly
For whatever reason this movement is screwed up constantly
Form matters, do it right or don’t do it at all
8-15 reps for working sets, could be higher if you find that works better
Cable pushdowns
Classic exercise that works great, when done correctly
For whatever reason this movement is screwed up constantly
Form matters, do it right or don’t do it at all
8-15 reps for working sets, could be higher if you find that works better
GLUTES #1
I would say hip thrusts, but that exercise is awkward to setup and you need a bar pad
As such, My favorite is walking lunges. Builds glutes, quads, serious test of functional strength to do these correctly and with weight, cannot cheat at all
I would say hip thrusts, but that exercise is awkward to setup and you need a bar pad
As such, My favorite is walking lunges. Builds glutes, quads, serious test of functional strength to do these correctly and with weight, cannot cheat at all
GLUTES #2
Hip thrusts
The machine version is superior to barbell version, more comfortable setup and precise loading
The 6-10 rep range works best, pause at the top of each rep
Hip thrusts
The machine version is superior to barbell version, more comfortable setup and precise loading
The 6-10 rep range works best, pause at the top of each rep
HAMSTRINGS #1
Seated leg curls
Another exercise that’s slept on, this machine is biomechanically perfect for hamstring strengthening; full rom, stretches them, precise loading
You could do nothing but this for hamstrings and they’d be strong and developed
6-15 rep range
Seated leg curls
Another exercise that’s slept on, this machine is biomechanically perfect for hamstring strengthening; full rom, stretches them, precise loading
You could do nothing but this for hamstrings and they’d be strong and developed
6-15 rep range
HAMSTRINGS #2
Stiff leg deadlift
Do them the classic way with full stretch on every rep
Builds strength muscle flexibility all at once
Also spinal strength as well
6-10 rep range
Stiff leg deadlift
Do them the classic way with full stretch on every rep
Builds strength muscle flexibility all at once
Also spinal strength as well
6-10 rep range
QUADS #1
Pendulum squat
-yes this machine is uncommon, but if you have one, USE IT, the biomechanical setup is perfect for quadriceps develops
6-10 rep range for working sets, you could go higher though if you want
Pendulum squat
-yes this machine is uncommon, but if you have one, USE IT, the biomechanical setup is perfect for quadriceps develops
6-10 rep range for working sets, you could go higher though if you want
QUADS -#2
Quadriceps extension
As optimal as you can get for muscle development, trains the exact function of the quad, gets the tendons stronger
8-20 rep range for working sets
Quadriceps extension
As optimal as you can get for muscle development, trains the exact function of the quad, gets the tendons stronger
8-20 rep range for working sets
CALVES #1 and #2
You do calf raises
That’s it. You can do them seated, standing, Bodyweight on one leg, calf Machine, etc
It’s the same exercise over and over.
8-15 rep range, full range of motion
-Seated calf raises are great for Achilles rehab
You do calf raises
That’s it. You can do them seated, standing, Bodyweight on one leg, calf Machine, etc
It’s the same exercise over and over.
8-15 rep range, full range of motion
-Seated calf raises are great for Achilles rehab
ABDOMINALS
Boring af crunches
Yes really. There are no secret ab exercises
You can’t see your abs because you’re too fat
Boring af crunches
Yes really. There are no secret ab exercises
You can’t see your abs because you’re too fat
Knowledge is useful, but application is power
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