Beschreibung
Build Your “Top 5” List for Faster Gains & Then Try My #1 Exercise Full-Body Workout
One of the biggest changes I made in my own training - one that completely transformed my workouts, was creating a “Top 5” list of exercises for each muscle group.
Why? Because with so many variations out there, it’s easy to waste time on moves that don’t give you the best return. By ranking my exercises in order of effectiveness, I always know I’m spending my time wisely in the gym.
My system is simple:
#1 ranked exercise = 100% effectiveness (or as close as possible).
As you go down the list, each move becomes slightly less effective.
This approach makes programming easier, helps you progress faster, and leaves you feeling accomplished after every session.
Today, I thought it would be fun to take my #1 exercise from each muscle group and combine them into a single, full-body workout.
How I Created My List
Before you see the workout, here’s how you can build your own:
Test for a week. Dedicate each training day to one muscle group.
Experiment with variations. Change stances, grips, equipment, and angles.
Rank by feel and results. Use a notebook to track effectiveness and notes.
If you’ve been training for a while, you might be surprised at how much you’ve forgotten and rediscovering those gems can be fun.
Full-Body “#1 Exercise” Workout
1. Shoulders: High Incline Shoulder Press
If traditional shoulder presses cause discomfort, set your bench at a 75–80° angle. This slight incline improves pressing position and is more shoulder-joint friendly.
Start with dumbbells at a wide base, just in front of your face.
Press from wide to narrow, pushing the dumbbells together at the top.
2. Back: Wide High Lat Pulldown
Targets the upper back and helps build that X-frame shape.
Flare your elbows out and point them slightly backward.
Pull to chin height with a pause at the top.
Lean back slightly for optimal engagement.
3. Chest: Smith Machine High Incline Press
Bench at ~75° to emphasize the upper chest.
Feet firmly planted, back supported.
Lower the bar to collarbone height.
Keep elbows slightly flared for better upper chest recruitment.
4. Glutes: Sumo Squat Lift
A hybrid between a squat and deadlift for powerful glutes.
Feet 2–2.5× shoulder-width apart, toes and knees out.
Keep the bar close to your body and chest up.
Push through your heels for maximum glute activation.
5. Hamstrings: Nordic Curl
A challenging bodyweight hamstring builder.
Anchor your feet under a sturdy object.
Lower slowly using your hamstrings, then pull yourself back up.
Spot yourself lightly with your hands if needed.
6. Quads: Front Squat
Great for quads and also works your upper back.
Hold the bar in rack position or cross-arm grip if wrist mobility is limited.
Keep elbows and chest up throughout the movement.
Push more through the toes to shift emphasis toward quads.
7. Biceps & Triceps Giant Set: Drag Curl + Overhead Triceps Extension
Drag Curl: Keep dumbbells close to your body and drive elbows back to target the biceps peak.
Overhead Triceps Extension: Press dumbbells together, elbows close, and move only at the elbow joint for maximum triceps isolation.
8. Calves: Dumbbell Calf Raise with Heel Drive
Drive your heel forward toward your toes for better calf engagement.
Hold dumbbells for balance, not for load.
How to Make Your Own List
Break your list down by muscle group: shoulders, chest, back, biceps, triceps, glutes, hamstrings, quads, calves, etc. If you have specific goals, go even deeper—like “upper chest” or “medial delts.”
Remember, your list will depend on your goals:
Aesthetic goals → Choose moves that shape your physique.
Strength goals → Focus on lifts that build maximum power.
Endurance goals → Pick exercises that improve your stamina and sport performance.
This template is infinitely adaptable. Test, rank, and then train smart.
Your Turn: What would be your #1 exercise for each muscle group? Share your picks and let’s see how they compare!
Thanks for watching!
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