Our Favorite Movements Per Body Part | ETP#90

What are our all-time favorite movements for each muscle group
and why?


It’s been a while since we covered something like this back in
episode #70 which was our favorite supersets per body part. So
this one will be a little different.

This is a banger of an episode that will be very informative. We
cover our favorites, why each is our favorite, and then for most
situations provide a secondary for when a particular piece of
equipment may not be available.


Thanks for listening!


Here are Bryan's Favs:

Chest: 


DB Fly/Press, cable Sterno/costal press (machine press if
available and converges)



Upper Back: 


Chest sup row (wide elbows) (T-bar, cable, DB), Wide pulldown
(legs locked)



Rear Delts: 


Chest sup Row (30-45 deg elbows) (T-bar, cable, DB)



Lats: 


One arm Pulls (iliac, lumbar), neutral pulldown (legs locked)



Lateral Delts: 


Single arm cable raise behind back, dual cable lateral
raise 



Front Delts:


Low to high cable raise, anterior delt press (cable, then
DB) 



Quads: 


Pendulum, Leg Extensions (Resistance curve manipulation
and/or use of Sissy squat) 



Hamstrings:


45-Hip Ext + Leg curls (seated) OR B-stance RDL + Lying leg
curl



Glutes:


RFESS, lunges (bridges and thrusts are an afterthought)



Abs: 


Cable crunches, “Curl-ups”, Garhammer crunches



Calves:


Deficit single leg DB calf raise (new: single leg deficit
cable calf raise)




Here are Aaron's Favs:


Chest:


Converging chest press machine. Selectorized. 

Upright dual cable version of #1



Upper Back:


Chest-supported upright machine row. Semi-pronated grip.

Chest-supported plate-loaded row. 



Rear Delts:


Seated cable row w/ a semi-pronated mag grip.

Prone Incline Rear Delt DB Row.



Lats:


Unilaterally supported pulldown.

Seated Cable Row. Lat Focus. (Lean forward / hollow core w/
neutral grip)



Lateral Delts:


Prone Incline Lateral Delt DB Raises

Medial Delt “KAS set” 



Anterior Delts:


Anterior Delt DB Press.

Cable Anterior Delt DB Press.



Quads:


Hack Squat

Lengthened Bias Leg Extension (rare.)

Reverse heavy sled drag



Hams:


Seated Hamstring Curl

Stiff Legged Deadlifts (off the ground.)



Glutes:


Bulgarian SS.

Deficit Reverse Lunge.



Abs:


Weighted Swiss Ball Crunch

Ab Wheel




Thanks for listening!


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