The only exercises a beginner needs to build a well-rounded physique:
A well rounded physique will:
-Improve your posture
-Improve your confidence
-Improve your metabolism
-Improve your quality of life
-Reduce your chance of injury
All upside and no downside
Here are the 9 best exercises for you to do
-Improve your posture
-Improve your confidence
-Improve your metabolism
-Improve your quality of life
-Reduce your chance of injury
All upside and no downside
Here are the 9 best exercises for you to do
1. Squat
A squat movement will develop a well rounded lower body
-Hack squat
-Goblet squat
-Barbell squat
-Trap bar squat
-Pendulum squat
Start leg day 1 with your favourite variation
A squat movement will develop a well rounded lower body
-Hack squat
-Goblet squat
-Barbell squat
-Trap bar squat
-Pendulum squat
Start leg day 1 with your favourite variation
2. Romanian deadlift
A thiccc posterior chain will do wonders for your physique and quality of life
RDL will build your:
-Core
-Glutes
-Erectors
-Adductors
-Hamstrings
Start leg day 2 with these
A thiccc posterior chain will do wonders for your physique and quality of life
RDL will build your:
-Core
-Glutes
-Erectors
-Adductors
-Hamstrings
Start leg day 2 with these
3. Dumbbell chest press
Dumbbells>barbell for hypertrophy
-greater range of motion
-greater peak contraction
-greater gains
Bigger pecs=bigger cheques
Dumbbells>barbell for hypertrophy
-greater range of motion
-greater peak contraction
-greater gains
Bigger pecs=bigger cheques
4. Dips
Lean slightly forward on these
But not so much that it looks like you're doing a weird floating pushup
Dips will work your:
-Chest
-Triceps
-Front delts
Lean slightly forward on these
But not so much that it looks like you're doing a weird floating pushup
Dips will work your:
-Chest
-Triceps
-Front delts
5. Leaning cable lateral raises
Women love broad shoulders on a man
Your front delts will be hit sufficiently with presses and dips
So now we add a side delt exercise to round out your shoulders
Women love broad shoulders on a man
Your front delts will be hit sufficiently with presses and dips
So now we add a side delt exercise to round out your shoulders
6. Pull ups
Place your hands slightly wider than shoulder width
This will:
Put some stretch onto your lats
Keep your shoulders in the right position
Get your elbows out in front of your body
Place your hands slightly wider than shoulder width
This will:
Put some stretch onto your lats
Keep your shoulders in the right position
Get your elbows out in front of your body
7. High incline smith press
Great for blasting your front delts and a bit of upper chest
Come down to chin level go up about 4/5th of the way
You'll feel a huge contraction in your front delts if you work these hard
Great for blasting your front delts and a bit of upper chest
Come down to chin level go up about 4/5th of the way
You'll feel a huge contraction in your front delts if you work these hard
8. Barbell curl
No physique is complete without a pair of big, sleeve stretching biceps
-Elbows tight
-Slight bend in wrists
-Hard contraction at the top
No physique is complete without a pair of big, sleeve stretching biceps
-Elbows tight
-Slight bend in wrists
-Hard contraction at the top
9. Weighted cable crunch
Your core will get sufficient isometric work with the previous exercises
So now we add in a weighted crunch to build big, blocky abs
Bring your sternum to your pelvis by flexing your abs
Your core will get sufficient isometric work with the previous exercises
So now we add in a weighted crunch to build big, blocky abs
Bring your sternum to your pelvis by flexing your abs
TLDR:
1. Squat
2. RDL
3. Slight incline chest press
4. High Incline smith machine
6. Dips
7. Pull ups
8. Barbell curl
9. Weighted crunch
1. Squat
2. RDL
3. Slight incline chest press
4. High Incline smith machine
6. Dips
7. Pull ups
8. Barbell curl
9. Weighted crunch
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