I've picked 54 of my favourite gym exercises and split them into 6 categories.

Pick one from each and work your whole body with less than 60 minutes per week👇 https://t.co/Ac5BN0ciIc

Your program needs these 6 movements to cover all of the major muscles of your body:

- Horizontal push
- Horizontal pull
- Vertical push
- Vertical pull
- Hip hinge
- Squat

These are all compound movement patterns and involve multiple muscle groups and joints.

This gets more done with less time. 

Pick 1 or 2 of each, hit weekly, progressively overload & watch yourself transform!

Read on for specifics👇

7 of the best horizontal pushing exercises to add muscle to your chest, triceps and shoulders:

1. Pushups
2. Incline bench press
3. Barbell bench press
4. Decline bench press
5. Standing chest press
6. Chest press machine
7. Dumbbell bench press https://t.co/W5lxXtV4dj

8 of the best horizontal pulling exercises to add muscle to your back and biceps:

1. Barbell bent over row
2. Chest supported row
3. Seated cable row
4. Dumbbell row
5. Inverted row
6. Prone row 
7. T-bar row
8. Ring rows https://t.co/RL78HNeAG6

7 of the best vertical pushing exercises to add muscle to your shoulders, triceps and chest:

1. Seated barbell overhead press
2. Swiss bar overhead press
3. Standing dumbbell press
4. Shoulder press machine
5. Seated dumbbell press
6. Barbell military press
7. Handstand pushup

7 of the best hip hinge exercise to add muscle to your glutes, hamstrings and lower back:

1. Barbell deadlift
2. Dumbbell deadlift
3. Cable pull-through
4. Straight leg deadlift
5. Glute drive machine
6. Barbell good morning
7. Barbell Romanian deadlift https://t.co/dlyXrL9I7u

Let's add calves and abs to ensure they don't get left behind!

6 of the best calf exercises:

- Standing bodyweight calf raise
- Standing dumbbell calf raise
- Seated machine calf raise
- Standing machine calf raise
- Smith machine calf raise
- Standing barbell calf raise

5 of the best ab exercises:

- Hanging leg raises
- Dip machine knee raise
- Ab wheel rollout
- Barbell rollout
- Stability ball rollout
- Plank https://t.co/UWs0wPPmuG

Pick one or two of each of these, arrange into either:

- 2 or 3 workouts per week covering all 6 movements

- 4 workouts per week, 2 with upper body only exercises & 2 with lower body only exercises.

- 6 workouts per week, two of each of pushing, pulling & lower body workouts.

Keep 48-72 hours recovery time between workouts that target the same muscles.

Your muscles need to recover from the stress you've put them through in order to get stronger. 

This takes time. Don't interfere with this process by working them again before it is complete.

Congrats, you've now got a balanced routine that works with your schedule and the equipment you have access to!

You can get great results following a routine like this that just has a couple of hard sets per exercise (6 exercises x 2 sets for the whole week!)

I expand on this in my program 20 Minute Muscle - see the contents here 👇
https://t.co/jAlDkEfE9B

If you found this thread useful, give the first tweet a retweet to help someone else out!

Follow me @Rob_NBF if you want to learn how to get in shape while spending less time doing it!
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P.S. Want personalised programming, guidance, support and accountability?

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I messed this thread up and somehow didn't post two of of the categories!

6 of the best vertical pulling exercises to add muscle to your back & biceps:  

1. Pullups 
2. Chinups 
3. Lat pulldown 
4. Neutral grip pullups 
5. One arm cable pulldown 
6. Resistance band pulldown https://t.co/4OYSG3wmzc

7 of the best squat exercises for adding muscle to your quads, hamstrings and glutes.  

1. Leg press 
2. Hack squats 
3. Barbell back squats 
4. Barbell front squats 
5. Smith machine squats 
6. Dumbbell goblet squats 
7. Safety squat bar squats

If you'd be interested in getting my help to lose 25-25 lbs of  fat in 60 days, put your name down on the priority list for my next Shred in 60 intake to get the first chance for a place and get a special discount.

Will start in May.

Join here:

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I help dads become the inspiring leaders their families need with time saving workouts & a simple approach to nutrition that takes less than 60 mins/week.

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