Must do exercises for strength/Mass (Read)

• Simon Dean

  19 Sep 07, 22:26

  Not in any order.Core training is kept separate from strength or mass training
  
  1)Military press(Targeted muscles are shoulders, triceps, back to stabilise and chest to a certain extent)
  
  
  
  2)Dips(Targeted muscles are the chest, triceps, some shoulders)
  
  
  
  3)Pull-up/Chin ups(Target muscles are the wings, shoulders)
  
  
  
  4)Bench press(Targeted muscles are the chest, triceps and some shoulders)
  
  
  
  
• Simon Dean

  19 Sep 07, 22:32

  5)Barbell back squat(Targeted muscles are legs)
  
  
  
  6)Deadlift(Entire back, trapezius muscles, forearms and legs)
  
  
  
  7)Dumbbells rows/bent over barbell rows(Back and biceps primarily)
  
  
  
  Gif above is of a dumbbell row
  
• Simon Dean

  20 Sep 07, 17:03

  9)Bent-Knee "Good mornings" (Hamstrings, hips and butt)
  
  
  
  10)Dumbbell Lunges(Legs, forearms, trapezius)
  
  
  
  List of motions achieved through these exercises
  
  Horizontal Pull:
  Bent Over Barbell Row, Seated Cable Row, Bent Over DB Row
  
  Vertical Push:
  Military Press, DB Shoulder Press, Push Press
  
  Vertical Pull:
  Chins, Pullups, Lat Pulldowns
  
  Quad Dominant:
  Squats, Single Leg Squats, Front Squats, Bulgarian Squats
  
  Hip Dominant:
  Deadlifts, Romanian Deadlifts, Good Mornings
  
  Knee Dominant Extension:
  Split Squats, Lunges
  
  Taken from optimumperformance.com.sg
  
• eagle

  22 Sep 07, 15:46

  You forgot to add:
  
  Horizontal Push:
  Bench Press, Standing Cable Chest Press, Incline DB Press
  
  And one movement not included in the above exercises (if wrong help me edit)
  
  Knee Dominant Flexion:
  Reverse Leg Curl, Slide Board Leg Curl
  
  One question:
  
  Is it sufficient to work 1 exercise per movement?
• Simon Dean

  23 Sep 07, 13:29

  Originally posted by eagle:

  One question:
  
  Is it sufficient to work 1 exercise per movement?

  There is a variety of exercises there.You choose.
  
  And its trained at least 2x a week.