Deads
Squats
Power Clean
Behind neck BB press
Weighted pullups
Leg Press
BB Bench
Lying EZ bar extensions
Decline DB curls
Bulgarian split squat (FML)
Pullups
Rack Chinups
Dips
DB Benchpress
Deadlifts
Rack pulls
Back Squat
Reverse Lunges
Military Press
Incline Curls
1.) Back Squats
2.) Deadlifts
3.) Bulgarian Split Squats
4.) Weighted Dips
5.) Weighted Pull ups
6.) Front Squats
7.) Incline DB Bench
8.) Barbell Curls
9.) Standing Military Press
10.) Barbell rows
1.) Rack Pulls
2.) Decline DB Bench Press
3.) Sumo Deadlifts
4.) Reverse DB Flys
5.) DB Pullovers
6.) Weighted Pull ups
7.) Standing Military Press
8.) Front Raise (but with just bare plates, no dumbells or anything, and 2 handed)
9.) Dumbbell Tricep Extensions (maybe its just me, but these have made my triceps grow more then anything)
10.)Back Squats (starting from the bottom)
1.pull ups
2.lunges
3.front squats
4.back squats
5.deadlifts
6.incline DB press
7.decline DB press
8.dips
9.standing shoulder press
10.creatine
No particular order-
- Squats
- Deadlifts
- Bench Press
- Lunges
- Barbell Skull Crushers
- Standing Press
- Chin ups
- Dumbell Rows
- Barbell Curls
- Dips
Squat
Deadlift
Flat Bench
Incline Bench
Pullups
T-Bar Rows
Heavy Barbell Curls
romanian dead lifts
squats
pullups
incline bench
dips
front squats
stiff legged dead lifts
seated bench row
bentover rows
overhead press
rack deads
kroc rows
DB bench press
high-incline OH press
BTN press to ear level
CGBP
PJR pullover
alt. db curl
dips
back squat
Incline Bench
Flat Bench
Back Squat
CG bench press
Dips
Push Press
Delt triad
Bent over rows
Lat pulldown (wide&narrow)
Curl variations
I have two exercise that I found out that works very well for me: Pinwheels curls and DB split squat. Also the deadlift is great for me
Things that dont work well: BB bench and BB row
DB bench press
Squat
Power Clean
Dead lift
Standing Arnold Schwarzenegger style military press
Weighted pullup
Preacher curl
DB rows
Leg curl
Standing calf raise
I just bench everyday and eat a lot of sammiches