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  1. #1
    Registered User GoldenEraMuscle's Avatar
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    Your Favourite Exercise to Build Your.....

    Chest....

    Lats....

    Shoulders....

    Upper Back....

    Triceps....

    Biceps....

    Rear/Side Delts....

    Quads....

    Posterior Chain....

    What are your personal go-to favourites?
    Im curious, copy and fill in the blanks
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  2. #2
    Registered User GoldenEraMuscle's Avatar
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    Chest.... Low Incline Hammer Strength

    Lats.... Lat Pulldowns

    Shoulders.... The Classic Overhead Press

    Upper Back.... Chest Supported T-Bar Rows

    Triceps.... Laying Dumbbell Extensions

    Biceps.... Kinda Cheaty Dumbbell Curls

    Rear/Side Delts.... Rope Face Pulls on a Seated Cable Row

    Quads.... Hack Squats

    Posterior Chain.... Weighted Hip Hinges on a 45 Degree Back Extention Bench
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  3. #3
    Moderator SuffolkPunch's Avatar
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    Chest.... barbell guillotine bench press

    Lats.... pullups - both wide and neutral grip

    Shoulders.... Cable laterals

    Upper Back.... Close grip cable rows

    Triceps.... Mostly just do pressing but sometimes do overhead extensions with a cable

    Biceps.... Cable curl

    Rear/Side Delts.... Cable laterals

    Quads.... Barbell back squat (high bar)

    Posterior Chain.... Romanian Deadlift - but may be converting to SLDL
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  4. #4
    Registered User WolfRose7's Avatar
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    Originally Posted by GoldenEraMuscle View Post
    Chest.... Bench, possibly reverse grip

    Lats.... chins

    Shoulders.... strict press or dB press

    Upper Back.... any sort of row, varies

    Triceps.... bench

    Biceps.... maybe a bayesian curl

    Rear/Side Delts.... face pulls

    Quads.... squat

    Posterior Chain.... sumo deadlift

    What are your personal go-to favourites?
    Im curious, copy and fill in the blanks
    Answers
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  5. #5
    Registered User hardyboysare's Avatar
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    Chest.... Conventional Bench Press

    Lats.... Lat Pulldown

    Shoulders.... Seated DB Press

    Upper Back.... Seated Row

    Triceps.... Dips

    Biceps.... Barbell Curl

    Rear/Side Delts.... Facepulls

    Quads.... Hack Squats

    Posterior Chain.... Conventional Deadlifts
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  6. #6
    Time is Muscle ECGordyn's Avatar
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    Chest....Bench press or Spoto press

    Lats....Chins

    Shoulders....Overhead press

    Upper Back....Pendlay row

    Triceps....Skullcrushers

    Biceps....Curls

    Rear/Side Delts....Rows for rear, I don't train side

    Quads....Squat

    Posterior Chain....Conv. DL
    Currently cutting: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1616872851&viewfull=1#post1616872851
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  7. #7
    Registered User jk202's Avatar
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    Chest.... low incline DB or reverse band smith

    Lats.... Nautilus plate loaded lat pulldown

    Shoulders.... high incline DB press (but really, lying cuff laterals)

    Upper Back.... chest supported tbar row

    Triceps.... weighted dips

    Biceps.... single arm DB preacher

    Rear/Side Delts.... reverse pec dec / lying cuff laterals

    Quads.... reverse band hack squat

    Posterior Chain.... RDL
    Last edited by jk202; 08-10-2020 at 02:37 AM.
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  8. #8
    Registered User TheShadowMan's Avatar
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    Breaking the flow a bit but i'm gonna list my favorites for all muscle groups head to toe:

    Traps - hang clean
    Neck - neck extensions/flexions
    Delts - scott press to y-press
    Chest - underhand benchpress
    Back - wide grip bent rows
    Triceps - tricep dips
    Biceps - chinups
    Forearms - towel/rope pullups
    Abs - ab rollouts
    Glutes - hip thrusts
    Quads - barbell hack squats
    Hamstrings - conventional deadlift
    Tibialis - farmer's walks on heels
    Calves - farmer's walks on toes
    Last edited by TheShadowMan; 08-10-2020 at 03:00 AM.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  9. #9
    Registered User jaxqen's Avatar
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    Originally Posted by GoldenEraMuscle View Post
    Chest....

    Lats....

    Shoulders....

    Upper Back....

    Triceps....

    Biceps....

    Rear/Side Delts....

    Quads....

    Posterior Chain....

    What are your personal go-to favourites?
    Im curious, copy and fill in the blanks
    Chest - barbell bench press
    Overall back - barbell bent over rows
    Lats - cluse hammer grip cable pulldowns
    Tris - one arm dumbell skullcrusher
    Bis - one arm dumbell curl
    Rear delts - machine reverse flyes
    Quads - barbell squats
    Hams - Romanian deadlfits
    Calves - calf raises on the leg press
    Shoulders - one hand dumbell lateral raises
    Abs - dragon flags
    Traps - wide grip deadlifts
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  10. #10
    CEO 10k/year Ironface's Avatar
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    Chest - Flat barbell bench press

    Lats - Pull-ups (weighted when I can)

    Shoulders - Standing barbell press

    Upper back - pendlay row or 1-arm DB row for high reps

    Triceps - lying tricep extensions with ez curl bar

    Biceps - barbell curls with slight cheat

    Rear/side delts - I feel delts get alot of work from pressing and pulling but for more specific work for the rear and side heads I’d usually opt for face pulls or reverse DB flys. Very occasionally I’ll do laterals. Used to like wide grip upright rows but have heard too many people say they’re bad for your rotator cuffs

    Quads - barbell high bar squats. Lately I’ve been experimenting with safety bar front squats, still trying to figure out a comfortable position on these but will soon find out if they’re worth doing. Normal front squats are decent but I often find my back fatigues before my quads. Great for abs too.

    Posterior chain - deficit deadlifts. I also like Good Mornings for hamstring mass and as an assistance exercise to the squat and deadlift.
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  11. #11
    Registered User WolfRose7's Avatar
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    Originally Posted by Ironface View Post
    Chest - Flat barbell bench press

    Lats - Pull-ups (weighted when I can)

    Shoulders - Standing barbell press

    Upper back - pendlay row or 1-arm DB row for high reps

    Triceps - lying tricep extensions with ez curl bar

    Biceps - barbell curls with slight cheat

    Rear/side delts - I feel delts get alot of work from pressing and pulling but for more specific work for the rear and side heads I’d usually opt for face pulls or reverse DB flys. Very occasionally I’ll do laterals. Used to like wide grip upright rows but have heard too many people say they’re bad for your rotator cuffs

    Quads - barbell high bar squats. Lately I’ve been experimenting with safety bar front squats, still trying to figure out a comfortable position on these but will soon find out if they’re worth doing. Normal front squats are decent but I often find my back fatigues before my quads. Great for abs too.

    Posterior chain - deficit deadlifts. I also like Good Mornings for hamstring mass and as an assistance exercise to the squat and deadlift.
    ssb fronts? Was regular ssb not challenging enough? Lol
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  12. #12
    CEO 10k/year Ironface's Avatar
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    Originally Posted by WolfRose7 View Post
    ssb fronts? Was regular ssb not challenging enough? Lol
    At the risk of sounding like a bro....I want to blast the hell out of my quads. Lol
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  13. #13
    Registered User WolfRose7's Avatar
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    Originally Posted by Ironface View Post
    At the risk of sounding like a bro....I want to blast the hell out of my quads. Lol
    Honestly I think regular ssb or high bar will be far more productive for that than any front loaded.
    Anything front loaded is going to be much more upper back limited
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  14. #14
    Registered User EliKoehn's Avatar
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    Chest.... Flat Barbell Bench Press

    Lats.... Lat Pulldown

    Shoulders.... Dumbbell Lateral Raise

    Upper Back.... Bent Over Rows

    Triceps.... Cable Pulldown or dips (I lack tricep isolation in my routine)

    Biceps.... Barbell curl

    Rear/Side Delts.... Don't isolate rear delts; they make a clicking noise which is concerning; so DL, and then lateral raises for the medial head

    Quads.... Squats (I don't train this enough though)

    Posterior Chain.... (Deadlift)
    Bench: 315
    Squat: 315
    Deadlift: 475

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  15. #15
    Registered User BeginnerGainz's Avatar
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    Chest....dips

    Lats....Chest supported row machine 1-arm at a time. Plate-loaded pullovers as pre-exhaust.

    Shoulders....Seated DB or standing BB press

    Upper Back....rows take care of this as well. Reverse planks on off days.

    Triceps....also dips

    Biceps....DB curls

    Rear/Side Delts....also rows. Lateral raises as pre-exhaust before presses. Reverse planks on off days.

    Quads....Hack squat. Leg extensions as pre-exhaust.

    Posterior Chain....Hack squats (for the glutes) and a combo of back extensions and leg curls.
    Reverse planks on off days.

    Is my love for reverse planks apparent yet?
    Last edited by BeginnerGainz; 08-12-2020 at 03:48 PM.
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  16. #16
    AndyLausmax AndyLausmax's Avatar
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    Chest....bench press

    Lats....barbell rows

    Shoulders....Arnold presses

    Upper Back....lat pulldowns

    Triceps....dips

    Biceps....barbell bicep curls

    Rear/Side Delts....seated dumbbell rear delt flys

    Quads....squats

    Posterior Chain....squats
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  17. #17
    Registered User BeginnerGainz's Avatar
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    Originally Posted by WolfRose7 View Post
    Honestly I think regular ssb or high bar will be far more productive for that than any front loaded.
    Anything front loaded is going to be much more upper back limited
    Seconded
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  18. #18
    CEO 10k/year Ironface's Avatar
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    Originally Posted by WolfRose7 View Post
    Honestly I think regular ssb or high bar will be far more productive for that than any front loaded.
    Anything front loaded is going to be much more upper back limited
    Originally Posted by BeginnerGainz View Post
    Seconded
    Noted. Still going to experiment with this - the idea of using the SSB was to hopefully alleviate the issue of upper back fatigue, although we won't know until I try challenging weight with it. Right now though I'm focusing more on box squats, so will probably start incorporating light SSB fronts either on a rest day or on upper day just to feel it out and gradually start slowly incorporating them into my lower day. Repped both of you (Wolf I'm on spread sowie)
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  19. #19
    Wha? AlexSays's Avatar
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    Chest.... Flat DB bench

    Lats.... Wide grip pullups

    Shoulders.... Barbell OHP

    Upper Back.... Wide grip BB rows

    Triceps.... Dips

    Biceps.... standing DB curls

    Rear/Side Delts.... rear delt cable flies

    Quads.... High bar back squat

    Posterior Chain.... Standard deadlift although since I can no longer do these heavy, RDL
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  20. #20
    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    Noted. Still going to experiment with this - the idea of using the SSB was to hopefully alleviate the issue of upper back fatigue, although we won't know until I try challenging weight with it. Right now though I'm focusing more on box squats, so will probably start incorporating light SSB fronts either on a rest day or on upper day just to feel it out and gradually start slowly incorporating them into my lower day. Repped both of you (Wolf I'm on spread sowie)
    You try them regular way with some heel elevation? You can stay pretty upright and pretty damn close to a front squat (depending on the bar) without the extreme upper back demand
    Last edited by jk202; 08-11-2020 at 03:44 AM.
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  21. #21
    CEO 10k/year Ironface's Avatar
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    Originally Posted by jk202 View Post
    You try them regular way with some heel elevation? You can stay pretty upright and pretty damn close to a front squat (depending on the bar) without the extreme upper back demand
    You mean regular SSB squats with a plate under the heels?
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  22. #22
    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    You mean regular SSB squats with a plate under the heels?
    yeah or something like the Prime wedges
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    Originally Posted by jk202 View Post
    yeah or something like the Prime wedges
    Lol at spending money on wedges

    All the gear, no idea
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    Originally Posted by jk202 View Post
    You try them regular way with some heel elevation? You can stay pretty upright and pretty damn close to a front squat (depending on the bar) without the extreme upper back demand
    Platz squat with an ssb? that's just evil...

    I want to try it now
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    Originally Posted by Hammersia View Post
    Lol at spending money on wedges

    All the gear, no idea
    Yeah my quads are garbage

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    Originally Posted by WolfRose7 View Post
    Platz squat with an ssb? that's just evil...

    I want to try it now
    Still pretty much a normal stance, just lets you keep it a bit more quad biased.

    Total pain in the ass, and I've only done it 2-3x, but SSB with reverse bands is about as perfect of a quad builder you can get with a free weight squat imo. Still prefer hacks for pure output with the added bracing, but these are a solid kick in the dick through the entire concentric

    https://imgur.com/a/OwutMTl
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    Originally Posted by jk202 View Post
    yeah or something like the Prime wedges
    Interesting idea, gonna look into this
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    Originally Posted by jk202 View Post
    Still pretty much a normal stance, just lets you keep it a bit more quad biased.

    Total pain in the ass, and I've only done it 2-3x, but SSB with reverse bands is about as perfect of a quad builder you can get with a free weight squat imo. Still prefer hacks for pure output with the added bracing, but these are a solid kick in the dick through the entire concentric

    https://imgur.com/a/OwutMTl

    Look good. I'm down to just a power bar and rack for a while, got a peaking block next so doesn't matter. But after that I'll be running my own concurrent hup-strength cycle and need a good quad hit for my hypertrophy squat

    There's a chance I'll have an ssb by then though, 2 months away
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    Originally Posted by jk202 View Post
    Still pretty much a normal stance, just lets you keep it a bit more quad biased.

    Total pain in the ass, and I've only done it 2-3x, but SSB with reverse bands is about as perfect of a quad builder you can get with a free weight squat imo. Still prefer hacks for pure output with the added bracing, but these are a solid kick in the dick through the entire concentric

    https://imgur.com/a/OwutMTl
    I pretty much replaced regular squats with hack squats. Turns out, my back was doing most of my lifting with squats, as hack squats cause one mother of a leg burn, with less weight to boot. I use my regular squat stance with them.

    Originally Posted by WolfRose7 View Post
    Look good. I'm down to just a power bar and rack for a while, got a peaking block next so doesn't matter. But after that I'll be running my own concurrent hup-strength cycle and need a good quad hit for my hypertrophy squat

    There's a chance I'll have an ssb by then though, 2 months away
    If I may make a suggestion, I got a Titan fitness SSB V2, and I can’t say enough good things about it. $215 at my door.
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    Originally Posted by BeginnerGainz View Post


    If I may make a suggestion, I got a Titan fitness SSB V2, and I can’t say enough good things about it. $215 at my door.

    Cheers, but U.K haha. Likely be a strength shop one, have used before and it's good.
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