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billmd1334
03-08-07, 1:14 pm
I did a search for something like this and didn't see a thread... so I thought this might be interesting. What do you consider the best mass building exercise for each body part.

Chest
Back
Shoulders
Legs
Biceps
Triceps
Traps

musclealchemist
03-08-07, 1:25 pm
i will just be cool and say the obvious, squat for legs, dead lift for lower back,T-Bar rows for upper back and bench press with DBs or with a bar for chest.

jadizt
03-08-07, 1:42 pm
Extension for legs, flys for chest, chin ups for back. Haha I'm just kidding. I stick with musclealchemist.

DreamZero
03-08-07, 2:08 pm
Chest - bench press
Back - cable pull
Shoulders - military press
Legs - squats
Biceps - preacher curl
Triceps - skullcrushers/dips
Traps - barbel shrugs

OldeIron
03-08-07, 2:11 pm
Chest DB Flat
Back DL
Shoulders Side Raises
Bi's EZ Bar Curls
Tris Wieghted Dips
Legs Squat

Mr.Totality
03-08-07, 2:12 pm
Chest- Incline BP
Biceps- 1-arm preacher
Triceps- skull crushers
Shoulders - Seated Press
Back- DL
Legs- Squats

Gambit
03-08-07, 2:47 pm
Chest - cable crossovers (you said favorite, not most productive!)
Back - dumbbell rows
Biceps - Barbell curls
Triceps - straight-bar pushdowns
Legs - front squats

ironshaolin
03-08-07, 3:21 pm
hmm, favorites. I would say:
Chest: incline barbell press
Back: deadlift
Delts: Standing military press(oh yeah)
Biceps: rope cable curls(nothing makes my arms feel more swelled)
Triceps: Close grip bench
Quads: Squat
Hams: dumbell leg curl
Calves: Standing calf raise
Abs: hanging leg raise

Big C
03-08-07, 3:47 pm
Chest - Incline barbell
Bis - Barbell curl
Tris - Heavy dips
Delts - Military Press
Back - Barbell rows
Legs - Lunges

Kiwi129
03-08-07, 5:41 pm
Chest: Barbell Bench
Shoulders: Barbell Military
Back: Deadlift/Barbell Row
Biceps: Barbell Curl
Triceps: Dips
Legs: Squat

Krieg
03-08-07, 6:05 pm
Chest- Incline bench press
Back- Deadlift
Shoulders- Military press
Legs- Squats
Biceps- Barbell curls
Triceps- Skull crushers
Traps- Shrugs

Liftbig21
03-08-07, 6:10 pm
Chest-Barbell Bench
Back-Bent row/Deadlift
Legs-Squat
Shoulders-DB Lateral raises
Bis-Barbell curl
Tris-Heavy Close grip BP

king1
03-13-07, 7:17 pm
Chest-bench
Back-deadlift
Shoulder-military press
traps-barbell shrugs
bis-spider curls
tris- skull crushers
legs-squats

Pain78
03-13-07, 7:20 pm
Chest: Bench press
Back: Deadlift / Heavy bent-over rows
Legs: Squat
Biceps: Heavy barbell cheat curls
Triceps: Close-grip bench press
Traps: Dumbbell shrugs
Shoulders: Dumbbell laterals

dyskee
03-13-07, 8:05 pm
chest- smith machine press to neck
back- wide grip chinups
shoulders- arnold press
arms- superset barbell curls with tricep press downs
legs- squats

Mean Machine
03-13-07, 9:02 pm
Chest - Flat DB Press
Back - BB Rows
Shoulders - Military Press
Legs - Squats
Biceps - Don't have one, I hate training biceps
Triceps - Close Grip Bench
Traps - BB Shrugs

bovat
03-13-07, 9:30 pm
biceps-barbell curl
chest-bench
back-deadlift
shoulders-military press
triceps-pushdowns, or skullcrushers
quads-leg press, hack squat
hamstrings- stifflegged deadlift, squat
calves-standing calve raise

Argos
03-19-07, 4:22 pm
Chest - incline press
Back - dead lift
Shoulders - military press
Legs - squats
Biceps - incline hammer curls
Triceps - weighted dips
Traps - shrugs

Maharg
03-19-07, 4:31 pm
Chest- Incline Bench
Back- Barbell rows
Shoulders- Push Press
Legs- Leg press you said fav not best or it would be squats
Biceps- Barbell curls
Triceps- close grip bench
Traps- shrugs

gnoll5
03-19-07, 5:12 pm
the obvious ones for the most part, but i really like heavy DB rows for the back. probably my favourite excercise of any of them. i like benching too, but get frustrated with the numbers too easily.

Everyonedoes
03-19-07, 5:22 pm
Chest db flat bench
Back dead lifts
Shoulders db military press
Legs squats or leg presses
Biceps standing straight bar
Triceps face breakers
Traps shoulder shugs

cartertk
03-19-07, 5:27 pm
Chest-Incline Barbell Press
Back-Pull-Ups (Weighted)
Legs-Squats
Shoulders-Dumbbell Shoulder Presses
Traps-Seated Dumbell Shrugs
Biceps-Preacher Curls
Triceps-Close Grip Bench Press

auSStin
03-19-07, 5:31 pm
chest - cable flyes, what a squeeze your capable of getting
back - t bar rows
shoulders - straight arm side lateral extensions
tri - pushdowns
bi - alternating hammer curls
legs - donkey calf raises, leg extensions

like dude said these are my fav. not most productive

Korg
03-19-07, 5:55 pm
Chest - Flat Barbell Bench Press
Back - Bent Over Barbell Rows
Shoulders - Barbell Shoulder Press
Legs - Hack Squat
Biceps - Barbell Curl
Triceps - Skull Crushers
Traps - Barbell Shrugs

DamienBushido
03-19-07, 7:10 pm
Chest: Incline db fly
Back: Underhand grip bent bb rows
Shoulders: bb military press
Legs: leg press
Biceps: olympic BB culrs
Triceps: dips
Traps: bb shrugs

broomellk
03-19-07, 8:09 pm
Chest: incline db fly
Back: one arm db rows
Shoulders: db press
Legs: squat
Biceps: bb curls
Triceps: close grip bb press
Traps: db shrugs

the beast
03-19-07, 10:56 pm
Chest: Incline DB
Back: Cable Row w/ 2 D handles
Shoulders: Military Press
Legs: Front Squats
Biceps: Reverse BB curl
Triceps: Body Weight Dips
Traps: DB shrugs

extremenergy3
03-20-07, 6:40 am
Chest - Barbell Bench Press
Back - Seated Close-Grip Rows/ As wise as possible Pull-ups
Shoulders - Rear Laterals... aka Bent-over rear delt laterals
Legs - Gotta be the Squat to just past 90 degrees (not ATG)
Biceps - Alternating DB curls: 3 seconds up, 3 seconds down :D
Triceps - Push-downs on Pull-down cables
Traps - Shrug-a-licious!

AU_Lifter
03-20-07, 9:18 am
Chest- DB Flys
Back- Deadlift
Shoulders- DB Military
Legs- SQUATS!! and leg press
Biceps- Hammer Curls
Triceps- Skull Crushers
Traps- DB Shrugs

brewtality
03-20-07, 9:42 am
My fav's

Chest - Incline Bench
Back - Deadlifts
Shoulder - Dumbell Press
Legs - Squat
Biceps - Incline Db curl
Triceps - Tricep Kickbacks

but, due to shoulder problems, I can't do the Incline bench at Db shoulder press anymore.

The TITANIC
03-20-07, 1:42 pm
chest- incline d-b press
bak- 1arm rows
shoulder- lat raise
legs- front squat
bi's- b-b curls (NO DOUBT)
tri's- d-b skull krusher
traps- lat pull downs

T_N_Muscle
03-20-07, 2:53 pm
chest - its something that i made up, and isolates the ipper/inner pec. I sit on a peck deck , one arm at a time, anchoring myself with the opposite foot. I bring the pad IN FRONT OF MY BODY AND THEN ACROSS THE CHEST then only back to right in front of me. I do short fast movements 4 sets of 20-30. the pump is incredible and even in the offesason, have veins throughout my upper chest.

Masculus
03-20-07, 5:43 pm
Chest - heavy bench
Back - heavy T-bars for middle back , weighted pull-ups for lats
Shoulders - Arnold presses
Legs - SQUATS
Bis - Heavy ez-bar curls for me, often reverse grip
Tris - close-grip bench or weighted dips
Traps - heavy shrugs, sets of at least 10 - 12

marcos414
03-23-07, 2:25 pm
Chest- Incline dumbell press
Back- deadlift/barbell row
Shoulders- military press
Legs- rockbottom squats
Biceps- barbell curls
Triceps- skullcrushers
Traps- dumbell shrugs

mcbeast
03-23-07, 2:30 pm
chest-incline db
back-deadlift/low cable row
traps-bb shrugs
legs-squats
bicep-bb curl
tricep-cg bench
shoulders-seated press/bent over fly's

scals
03-23-07, 5:11 pm
chest - flat dbs
back - wide grip pulldowns
biceps - preacher curl
triceps - skull crushers
shoulders - db press
legs - leg press

TufffGuY
03-23-07, 5:13 pm
chest-flat bb press
back-bent row
shoulders-lateral fly
triceps-dip machine
biceps-bb curl
legs- ATG squats

TheOak_akl
03-23-07, 5:26 pm
Chest- Heavy Incline DB
Back- Deads
Shoulders-Side Lat raises
Legs- Squats
Biceps-One arm preacher curl w/ dumbbell
Triceps- skullcrushers

maddawg
03-23-07, 5:32 pm
chest -- incline
back -- bent over rows & deads
shoulders -- military press
legs -- squats & deads
bicep -- preacher
tris -- skull crushers
traps - shrugs with the bar behind me

Sandpig
03-23-07, 8:24 pm
Legs-front suats
Back-rack deads
Delts-wide grip uprights
Bi's-Praecher curl
Tri's-reverse grip bench
Chest- Call me crazy but I love to super set low cable crossovers with weighted wide grip dips.

ChrisG
03-23-07, 8:28 pm
Chest: db flyes
Back: deads
Shoulders: laterals
Legs: squats
Biceps: alternating db curls
Triceps: skullcrushers
Traps: bb shrugs

The_Beast
03-23-07, 8:44 pm
Chest:Flat Barbell Benchpress
Back:Heavy Deadlifts
Shoulders:Heavy Upright Rows
Legs:Full Squats
Biceps:Heavy Ez Bar Curl.
Triceps:Close Grip Bench Press
Traps:Heavy Barbell Shrugs

Basically, anything Heavy.-

The_Beast

pump or die
03-24-07, 6:03 pm
Chest: Incline Bench
Back: Dumbbell Row
Shoulders: Behind the neck press
Legs: Squats
Biceps: Barbell Curl
Triceps: Straight Bar Skullcrusher
Traps: Heavy shrugs

LiTeWeIgHt
03-25-07, 2:23 am
pardon the stupidity- but what are "spider curls"??

Hikeon3
03-25-07, 2:35 am
pardon the stupidity- but what are "spider curls"??

You lie prone on an incline bench and curl with your arms hanging perpendicular to the floor. Prevents any assisting muscles. KILLS the bis.

Chest: Low-pulley cable crossover
Back: T-Bars
Shoulders: Lateral raises
Legs: Front squats
Biceps: Hammer curls
Triceps: CGBP!
Traps: Uprights

Max-Angle
02-14-10, 2:52 am
What is your #1 favorite excersise for each body part and your #2 if you feel like it, just thought this would be interesting

Mine:

Bicep: Incline DB Curls
Triceps: I get a good pounding from the Bench, i save my energy for that, Elevated Dips though maybe
Chest: Either Bench Press or DB Press
Back: Deadlift or course
Legs: Squat
Calves: Rocking Barbell Calf Raises
Abs: Either Hands behind head crunches or Jackknives
Shoulders: Barbell Military Press

NaturalTrainee
02-14-10, 10:48 am
Here's the order of size:

Quads: 1)Hack squat 2)Leg press
Hams: SLDL
Back: 1)Bent over BB rows
Chest: 1)Bench 2) Flyes
Shoulders: 1)All presses 2)Side laterals
Triceps: 1)Skulls 2)Dips
Biceps: BB curls
Forearms: Reverse curls
Overall: 1)Deadlifts 2)Squats

smoothballer
02-14-10, 10:49 am
Bicep: EZ Bar Curls
Triceps: Weighted Dips
Chest: Barbell Bench Press
Back: Deadlift
Legs: Squat
Calves: Standing Calf Raise Machine (just wish my gym had one)
Abs: Cable Crunch
Shoulders: Dumbbell Shoulder Press

PrinceCook
02-14-10, 9:38 pm
Heres mine

Bicep: Incline DB Curls
Triceps: Pushdowns
Chest: Dips
Back: T-bar Rows
Legs: Any kind of squat
Calves: Walking (thank you genetics rofl)
Abs: Diet
Shoulders: Barbell Cleans or Any kind of press

calcaneous
02-14-10, 10:48 pm
quads: squats
hams: squats/dead
back: dead
chest: nothing, i dont enjoy working out das chest
shoulders: clean and press
biceps/triceps: nothing, again...i hate training arms and chest.

PORTERHOUSE
02-14-10, 10:57 pm
Legs: Squats
Back: Tied -Deads/BB Rows/Weighted Pull ups, I love 'em all.
Shoulders: Mil. Press
Chest: Tied -Flat BB Bench/Incline BB Bench
Bi's: Close Grip EZ bar curls on a preacher
Tri's: Weighted Dips

Simple and heavy.

BubbyLight
02-15-10, 9:19 am
Quads: Front Squats
Hams: SLDL
Back: Bent over BB rows
Chest: Flat DB
Shoulders: Front BB Laterals
Triceps: Houses VBar Pressdowns
Biceps: Incline DB Curls

71bbo455
02-15-10, 9:35 am
Quads: Squats, hack machine front squats.
Hams: SLDL, seated curls.
Calfs: Standing Raise, Donkey Raise
Chest: Bench, Incline
Back: Wide Chins, Deadlift.
Shoulders: Dumbell Press, Lateral Raise.
Traps: Shrugs.
Triceps: Skullcrushers, Dips.
Curls: Curls, Dumbell curls.
Abs: Crunches

mritter3
02-15-10, 9:53 am
chest--flat bb bench
back--deads
legs--squats
tri--skulls
bi's--bb curl
should--st. mil press
abs--hanging leg raises
calves--leg press calf ext.

snowboardray
02-15-10, 11:39 am
Chest - Incline Dumbs
Bis - Overhead Cable Curl (knees on the ground)
Legs - Sissy Squats
Shoulders - Dumbbell Presses
Triceps - Dips & CG Bench (can't choose)
Back - WG Chins & Rack Pulls
Calves - Donkey

enriquekenn
03-02-12, 7:47 am
According to me, cycling and running are best exercises for maintain healthy weight as well as keep fit your every body parts. I am habitat to do these type of exercise regularly in the morning.

LegendKillerJosh
03-03-12, 1:26 pm
Good idea for a thread. I alway's break the body into 12 parts. That way if you want to train 2, 3, 4 or 6 times per week you can do an even number of parts each workout. I would say the exercises I believe work best are:

Biceps - cable curls (don't know why i just get the best pump doing cable curls)
Triceps - bench dips (set heavy e-z bar on your lap)
Forearms - anything that involves grip just use chalk no straps
Delts - seated dumbell military press
Traps - barbell shrugs (do them slowly, hold at the top and lower slowly, don't use any momentum to shrug)
Chest - incline bench press (I prefer regular bench for power but incline is best for a massive chest)
Lats - weighted chin ups (I like to put chains around my neck)
Lower back - deadlift (no question this is possibly the single best exercise for everything)
Quads - squat (see above)
Hams - glute-ham raises (i like these, leg curls are probably just as well, atlas stones also kill the hammies)
Calves - Calf raise on leg press (you can use massive weight, do them slow and pause at top and lower all the way to stretch)
Abs - I guess I would say just some decline bench weighted crunches.

Those are ones that work great for me. My favorite exercises are bench press, weighted dips, deadlifts, seated rows and military presses. I also do strongman and love doing giant log clean and press, atlas stones, farmers walk, super yoke, tire flipping and any kind of sack carrying, keg loading and dragging events.

hjayss
03-03-12, 1:46 pm
Chest-Flat bench
Back-pull ups
Shoulders-arnold presses
Legs-SQUATS
Biceps. INCLINE BICEP CURLS
Triceps-SKULLIES
Traps- TOSS UP BETWEEN DEADS(WEIRD BUD DEADS REALLY WORK MY TRAPS) AND SHRUGS..
CALFS...A BOARD AND SOME WEIGHT OR HIT THE SLED AND SOME PIES AND GO TO TOWN

N. Motta
03-03-12, 1:46 pm
Squats and Deads, for everything. There I said it.

chrisco915
03-07-12, 1:35 pm
Chest - Incline Presses
Back - Yates Row
Shoulders - Military Presses
Legs - Leg Presses(these days)
Biceps - Seated DB curls
Triceps - Rope Pushdowns
Traps - Hammer Bench Shrugs