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The Top Exercises That Will Get You Jacked

These exercises are scientifically proven by Tudor Bompa to activate the most amount of muscle.  Here are the top three exercises per muscle group that will stimulate the most mass gain.

CHEST

PECTORALIS MAJOR

  1. Decline Dumbbell Bench Press
  2. Decline Bench Press
  3. Push-ups between benches (place 2 benches shoulder width apart and do push ups on them)
PECTORALIS MINOR
  1. Incline Dumbbell Bench Press
  2. Incline Bench Press
  3. Incline Dumbbell Fly
SHOULDERS


ANTERIOR DELTOIDS

  1. Seated Front Dumbbell Press
  2. Standing Front Dumbbell Press
  3. Seated Front Barbell Press

MEDIAL DELTOIDS

  1. Incline Dumbbell Side Laterals
  2. Standing Dumbbell Side Laterals
  3. Seated Dumbbell Side Laterals
POSTERIOR DELTOIDS
  1. Standing Dumbbell Bent Lateral
  2. Seated Dumbbell Bent Lateral
  3. Standing Cable Bent Lateral
ARMS

BICEPS

  1. Barbell Preacher Curl (Olympic Bar)
  2. Incline Seated Dumbbell Curl (alternating)
  3. Standing Barbell Biceps Curl (narrow grip)

TRICEPS

  1. Decline Triceps Extension (Olympic Bar)
  2. Triceps Press-Down (Angled Bar)
  3. One-Arm Cable Triceps Extension (Reverse Grip)
BACK

LATISSIMUS DORSI

  1. Bent-Over Barbell Row
  2. One-Arm Dumbbell Row (alternating)
  3. T-Bar Row 
TRAPEZIUS
  1. Behind-the-back Barbell Shrug
  2. Front Barbell Shrug
  3. Behind-the-neck Press

LEGS

QUADRICEPS

  1. Safety Squat (90 degree angle, shoulder-width stance)
  2. Seated Leg Extension (toes straight)
  3. Hack Squat (90 degree angle, shoulder-width stance)
HAMSTRINGS
  1. Standing Leg Curl
  2. Lying Leg Curl
  3. Seated Leg Curl

CALVES

  1. Donkey Calf Raise
  2. Standing One-Leg Calf Raise
  3. Standing Two-Leg Calf Raise
ABS

RECTUS ABDOMINALS
  1. Weighted Incline Crunch
  2. Ab Bench Crunch
  3. Weighted Crunch

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