All the exercises you should do for each part of your body: (Use this anytime you goto the gym)
~ CHEST ~ Incline Machine Press (Upper) Flat Cable Flys (Middle) Incline Cable Flys (Upper) Decline DB Press (Lower) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ BICEPS ~ Cable Bicep Curl or Machine Bicep Curl (Short) Preacher Hammer Curl (Brachialis & Long) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ TRICEPS ~ Rope Pulldown (Medial + Lateral) Cable Kickbacks (Lateral) Overhead Tricep Extension (Long) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ FOREARMS ~ Reverse Grip Cable Curl Behind-the-Back Cable Wrist Curl 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ SHOULDERS/DELTS ~ Machine Shoulder Press (All) Cable Front Raise (Anterior) Cable Lateral Raise (Medial) Lying Face Pulls (Posterior & Traps) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ BACK ~ Close Grip Lat Pulldown (Lats) Close Grip Rows (Mid/Upper) Machine Pulldowns (Lats) Smith Machine Shrugs (Traps) Band Pull-Aparts (Traps/Upper/Rear Delts) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ LEGS ~ Machine Calf Raises Leg Press (Hams + Glutes) Hack Squats (Quads) Romanian Deadlifts (Glutes & Hams) Leg Extensions (Quads) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
~ ABS ~ Cable Side Bends (Obliques) Cable Crunches (Abs) Decline Sit-ups (Lower) 2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range
To supercharge your progress? 1. Do slightly heavier weight or more reps each week (Progressive Overload) 2. 7+ hours of sleep 3. No alcohol 4. 1g/protein per pound of bodyweight 5. 5g of creatine daily 6. Let your muscles recover 7. BE CONSISTENT. NEVER F*CKING QUIT
I'd like to add: The most important part of weight liting (and dieting even) is finding exercises and food you ENJOY that also help you reach your goals This is the KEY to getting in incredible shape and maintaining it for the rest of your life
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