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@victorcourville I don’t have a ton of experience. Right now mine would be:
Smith machine incline bench press
Flat DB press
Pull up
Incline DB row
Lateral raise
Incline curl
Tricep push down with straight bar
Leg press
Walking lunges
RDLs
@victorcourville
Incline DB bench
Hack squats
RDLs
Weighted pull-ups
Weighted dips
Bulgarian split squats
Chest-supported machine row
Perfect machine preacher curl
Cable lateral raises
DB skulls
It hurts not to put calf raises or abs on here, but if I only can pick 10 exercises I think I could get away developing calves with hiking/incline walking and have good enough abs by dieting.
@victorcourville In no particular order:
•RDLs
•Ez-bar curl
•Neutral close grip lat pulldowns
•Leg press
•ATG squats
•Chest supported row
•Seated calf raise
•Flat dumbbell press
•Overhead press
•Weighted decline situps
@victorcourville
Incline Smith Machine Press (only picked this up recently but it's an 11/10)
Single arm cable row
Pendulum Squat
Calve Raise as a partial (just the stretched part)
Flat Hammer Strength Press
Cable Lateral Raise
Wide Grip Pulldown
EZ Bar curls
V Bar Press downs
T - Bar Row
@victorcourville Incline bench
Pull up
T bar row
Side laterals
Cable french press
Dumbbell preacher curl
Squat
Rdl
Farmers walks
Barbell shrugs
@victorcourville Squats, SLDL, cable flies, ez bar curls, dips, pull ups, incline db press, t-bar rows, lateral raises, Smith machine ohp
@victorcourville
Seated Leg Curl
Calf Leg Press
Cable Chest Press
Preacher Machine Curl
Chest Supported Row
Leg Extensions
Machine Shoulder Press
Cross Body Triceps Extensions
Cable Y raises
Leg Press
@victorcourville
Incline smith
Seated cable chest press
Lateral raises
Rear delt fly
Lat pull downs
T bar row
Barbell RDL
Leg Press
Ez bar curl
Overhead tricep extension w/ rope
started off fat so no calf work needed, still cutting/no visible abs so been neglecting abs , outta sight outta mind for now
@victorcourville In no particular order:
Pull-up/chinup
Squat
Overhead press
Deadlift
Bench press
Bent over row
Dip
Row machine
Kettle bell
Running
@victorcourville 1.Bulgarian split squat/Lunges (glute focus)
2.Hack Squats
3.Seated leg curl
That's for legs, then:
Incline press (would choose dumbbells for movement freedom but as you increase weight, you lose ROM, so the variation of incline press that suits you)
Close grip lat pulldown
FacePulls
Bayesian curls
Dips, chest focused
A heavy row for upper back
Cable lateral raises
Reverse crunches
BONUS:Wide grip shrugs/wide grip pull-ups/hyperextensions (basically the movement you need to balance your back, can't pick one)
@victorcourville
Dumbbell incline bench
Chest supported dumbbell row
Barbell back squat
Deadlift
Pull up
Dips
Lateral raise
Tricep extension
Preacher curl
@victorcourville 1 DB Lateral Raise
2 Wide Grip Neutral Pull Up
3 Decline Bench Press
4 Incline Hammer Curl
5 Triceps Pushdown
6 ATG BB Squat
7 Lying Leg Curl
8 Seated Calf Raise
9 T Bar Row
10 DB Reverse Fly/Machine Chest Fly
@victorcourville Not in order:
RDLs
Bulgarian split squats
DB bench press (incline and flat)
DB seated shoulder press
Pullups
Chest-supported machine rows
Cable triangle pushdowns
Cable overhead triceps rope extension
EZ bar curls
Cross-body curls
@victorcourville 1.Bench press - 2.Incline Bench press 3.Barbell Shoulder press - 4.Pullups - 5.Barbell row - 6.Romanian Deadlift - 7.Bulgarian split squat - 8.Barbell Step ups - 9.Barbell Calf Raises 10.Wide Barbell Upright row
@victorcourville Low incline bench
Pull ups
Dips
Cable laterals
Barbell rows
Calf raises
Atg squats
Rdl
Tricep extension
Ez bar curls
@victorcourville This would be my list to hit most of the body, but I'd feel like it neglected several small muscles this way.
On a list like this I'd intentionally make modifications so it hits those muscle groups better, eg a wider grip on rows to a higher touchpoint and a supinated grip on vertical pulls to bias it more for rear delts and biceps respectively since I didn't have isolations for those muscle groups.
Incline Press - incline db bench
Triceps isolation - overhead triceps extension
Side delt isolation - cable lat raises
Horizontal Pull - wider grip barbell row
Vertical Pull - chin ups
Quad compound - split squats
Isolated knee extension - single leg extension
Hinge pattern - stifflegged deadlift
Isolated knee flexion - single leg curl
Calves - single leg standing calf raises
@victorcourville 1- Db inclined press
2- Chest fly machine
3- Bb row
4- Lat pulldown
5- lateral raise
6- Ez bar curl
7- Cable rope pushdown
8- Deadlift
9- Bb squat
10- Seated leg curl
@victorcourville Fun topic - in no particular order!
DB Flat Press
Wide Grip Bent Over Row
Weighted Pull-Up
DB Shoulder Press
BB Skull Crusher
Bulgarian Split Squat
Hack Squat
Standing Calf Raise
BB RDL
Power Clean
I would also like to add something directly for upper chest, side delts and bis directly but since there are only 10 spots this is what I would go for.
@victorcourville Deadlift
Squat
Pull ups
Ohp
Pushups
Incline curl
Tricep pushdown
Lateral raise
Leg press calf raise
Farmers carry
@victorcourville Belt Squat
Sumo Deadlift
Pendlay Row
Dumbbell Pullover
Dip Press Machine
Face Pull
Cable Triceps Press-down
Cable Hammer Curl
Neck Harness
Reverse Ez-bar Curl
