My top 2 exercise picks for each muscle group (most of which can be done at home!)
 
Pick one of each and you'll build a strong and muscular body.

Thread 👇 https://t.co/61XgTLnnrt

Most of these are compound exercises (meaning they work multiple muscle groups at once).

If you want to get the best results with the least possible time, use these exercises.

1. Dumbbell bench press

Training muscles through a full range of motion leads to superior results. 

Dumbbells allow for a better range of motion than barbells. 

Dumbbells also ensure even development as you cannot allow a stronger side to do more of the work. https://t.co/sw8s1r3mH5

2. Chest fly

The function of the pecs is to adduct the arm (move it closer to the center of the body).

You should therefore train your chest by performing this movement against resistance. 

The cable version is best for this as it keeps constant tension throughout the ROM. https://t.co/36Wu1yR2d4

Back (vertical)

1. Pullups
 
Pullups will work everything in your back, as well as your biceps. Do them.

If you can't do them, use assistance, but do them. https://t.co/pFvIKfKNBX

2. Lat pulldown
 
Lat pulldowns are great for adding more quality volume when your back is already somewhat fatigued from other exercises.

You should be keeping constant tension on the muscles with full ROM & no cheating.

Imagine squeezing some oranges in your armpits. https://t.co/fCZpYYBOgK

Back (horizontal)

1. Dumbbell row
 
The dumbbell row allows you to get a full range of motion when compared to a barbell row.

Go slowly and imagine  you're "putting the weight in your pocket".

Don't use momentum. https://t.co/uHBVAtsJtq

2. Chest supported row
 
This will prevent you from cheating and also stabilise you so you can use more weight.

Excellent variation. https://t.co/x4pTq94YN8

Shoulders

1. Seated dumbbell press
 
For providing a stimulus for a muscle to get stronger, more stability is better.

The seated dumbbell shoulder press provides a full range of motion whilst also providing more stability than standing versions, so you can use more weight. https://t.co/97Ci7l2eb4

2. Machine shoulder press
 
The machine shoulder press is an excellent alternative that provides the maximum stability, so you can really provide a stimulus to your delts. https://t.co/NdFdSX2V7Q

Hamstrings

1. Stiff leg deadlift
 
This has a better stimulus to fatigue ratio than conventional deadlifts, and is more hamstring focused than the Romanian deadlift (a better glute exercise). https://t.co/I4b3lzSt1F

2. Glute ham raise

This is a fantastic exercise that feels like a hamstring curl (when you do it right) providing an incredible stimulus to the hamstrings. Has variations that can be done at home (like nordic curls). https://t.co/kMOxB1YMae

Glutes

1. Hip thrusts
 
If you want to target your glutes, you've got to thrust your hips forward (that's what they do!)

Can be done with dumbbells, plates, without weight and as a single leg variation, so options for home too. (I love this machine) https://t.co/bIZkKRK1oB

2. Romanian deadlifts
 
Key difference to the SLDL is that you initiate by breaking at the hips (push your butt back and keep going back as far as you can).

The knees bend also, but only once the hips can't go back more. https://t.co/SOC5AVGYAR

Quadriceps

1. Squats
 
Squats will work pretty much every muscle in your lower body, but they're primarily a quad builder.

There's so many good squat variations, you don't have to do barbell back squats https://t.co/6bjp3stoQC

2. Leg extension

Your quads are made up of 4 muscles.

Squats hit 3 out of the 4 really well, but don't hit the other much at all.

Leg extensions are how you target that other muscle - the rectus femoris. https://t.co/yPAmhkZyna

Calves

1. Standing calf raise 

The calves are made up of two muscles, the soleus and the gastrocnemius.

The standing version hits the gastrocnemius well.

Use a dedicated machine, barbell, dumbbells, smith machine or bodyweight. https://t.co/F2QN3BLQr4

2. Seated calf raise

The seated version of the calf raise is better for targeting the soleus than the standing version.

The gif shows how to do it without a machine. https://t.co/5FiWfgRaOi

Abs

1. Hanging knee raise.

Situps can be bad for your lower back. These aren't. Do with legs straight to increase difficulty. https://t.co/YxfDJyjPgT

2. L Sit on Rings

Difficult exercise that involves many muscle groups, but will absolutely fry your abs. https://t.co/SsmhihgSm9

Bonus shouts:

1. Deadlifts

Great exercise that will hit some of the muscles I haven't mentioned (lower back, forearms, traps) as well as hamstrings, quads glutes and abs. https://t.co/MQBTIM9mUZ

2.  Bodyweight rows.

Can use rings or a low bar. Go slow and squeeze at the top for an excellent back stimulus. https://t.co/KQMDNLRDaB

You don't have to do all of these & there are plenty of viable alternatives (but these are my favourites).

If you picked 1 of each & occasionally swapped for the alternative, you'd build an incredible body over the years.

That's all you really need to do.

You need far less work than you think.

I built muscle on dreadful sleep when my son was newborn with just 4x20 minute workouts per week.

I've put the whole plan into an online course and program you can grab here:

(66% off for 24 hours only)
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