I posted this as part of my journal but it may help more people if posted her so here goes; be warned is a bit of a read
I thought it might be interesting for some if I were to post the thought process behind the exercise slection and volume for each bodypart;
we'll start from the bottom up;
Calves-
2 main sections gastrocenemious(gastroc) and soleus
hence minimum 2 exercises.
gastroc-standing raises
soleus-seated raises
Both-bent leg toe press, donkey raises
it is worth noting that the tibialis anterior is hit powerfully on bent leg toe presses so direct work is not requiredd.
only common insertions so no additonal angles required
Hams-
3 main section semimembranosus, semitendinosis, biceps femoris
2 insertion upper and lower hence additonal angles reqquired
romanians/seated leg curls for upper insertions and biceps femoris
lying leg curls with toes in, lower insertions semimembranosus, tendinosis
full range of motion and unilateral development-standing leg curl
3-4 exercises 12-25 sets
Quads-
3 sections; rectus femoris, vastus lateralis, vastus medialis
1 exercise overall mass-squats
2-3 exercises-vastus lateralis-hacks/fronts/smith fronts
2-3 exercises vastus medialis-leg press/lunges/sissy squat/zercher squat
1 exercise rectus femoris-quad extensions
hence between 6 and 8 exercises and between 25 and 40 sets
Back-
7 major groups; erector spinae, latissumus dorsii, rhomboids, trapezius, teres major, teres minor, serratus anterior.
6 focus ares; upper width, lower width, thickness, erectors, serratus, finishing
2 exercises upper width-wide pull ups, wide pulldowns front/behind neck, hammer strength pulldowns
2-3 exercises lower width-reverse chins, reverse pulldowns, close pulldowns, underhand seated rows, hammer strength rows, incline close pulldowns
2-3 exercises thickness-tbars all forms, bent over rows, rack pulls, close seated rows, incline dumbbell rows
1-2 exercises erectors-rack pulls, deads, hyperextensions
1 exercises serratus-pullovers all forms
1-2 exercises finishing-one arm rows(most dumbbells are too light to use as anything else) straight arm pulldowns
so 9-13 exercises and between 36 and 52 sets
chest;
5 main regions; upper, middle, lower, inner, outer
4 main areas of work; Upper,middle, flyes, finishing
2-3 exercises upper- incline barbell, dumbbell, smith machines, incline hammer strength presses, reverse bench
2-3 exercises middle-flat barbell, dumbbell, smith machine hammer strengths
1-2 flyes-incline, flat, decline, wide bench, machine flyes
1 finisher-dips, machine presses, crossovers
so 6-9 exercises and 24-34 sets
delts;
4 main regions; anterior, medial, posterior, upper trapezius
6 areas of work; pressing, compound moves, anterior isolation, medial isolation, posterior isolation, trapezius, finishing
1-2 exercises pressing; dumbbell, barbell, behind neck
1 exercise compound moves; upright rows/ medium/wide/dumbbell
0-1 exercises anterior isolation; front raises dumbbell/barbell/cable
2-3 exercises medial isoaltion; lateral raises dumbbell/one arm/seated/leaning/cable
2 exercises posteior isolation; bent over laterals standing/seated/incline bench, rear delt machine, cables
2-4 exercises trapezius; shrugs barbell front/behind back/hise/ dumbbell/cable, upright rows behind back/vbar cable
1 finisher; machine laterals, face pulls
9-14 exercises and 35-53 sets
biceps;
3 main regions biceps brachii long/short heads, brachialis
3 target areas; thickness, peak, finishing
2-3 thickness-barbell curls, preacher curls dumbbell/bar, dumbbell curls
2-3 peak-close ez curls, hammer curls cross body/straight/rope, concentration curls, close cable curls
1 finishing-high cable curls, lying cable curls, 21's
5-7 exercises, 19-26 sets
triceps;
3 main regions; triceps brachii lateral/long/medial heads
4 target areas; lateral head, long head, overall mass, finishing
2-3 lateral head; pressdowns ez bar/ v bar/ straight bar, skull crushers(all)
2-3 long head-bench dips, dips, rope pressdowns, rever grip pressdowns, backhands
1-2 overall mass; close benches, all over heads, rock 'n' rolls, elbows flared pressdowns
1 finishing-any movement very high reps
6-9 exercises, 21-33 sets
forearms;
3 main regions; flexors, extensors, brachioradialis
4 target areas; hang, thickness, brachioradialis, extensors
1-2 hang-behind back curls, standing wrist curls, cross body hammers
1 thickness-wrist curls, drag curls
1-2 brachioradialis- reverse curls, hammer curls, reverse drag curls
0-1 extensors-reverse wrist curls
3-6 exercises, 12-23 sets
I hope this helps somewhat, the target areas and exercises per region are as per my own discovery and development so some other may contest some things.
I thought it might be interesting for some if I were to post the thought process behind the exercise slection and volume for each bodypart;
we'll start from the bottom up;
Calves-
2 main sections gastrocenemious(gastroc) and soleus
hence minimum 2 exercises.
gastroc-standing raises
soleus-seated raises
Both-bent leg toe press, donkey raises
it is worth noting that the tibialis anterior is hit powerfully on bent leg toe presses so direct work is not requiredd.
only common insertions so no additonal angles required
Hams-
3 main section semimembranosus, semitendinosis, biceps femoris
2 insertion upper and lower hence additonal angles reqquired
romanians/seated leg curls for upper insertions and biceps femoris
lying leg curls with toes in, lower insertions semimembranosus, tendinosis
full range of motion and unilateral development-standing leg curl
3-4 exercises 12-25 sets
Quads-
3 sections; rectus femoris, vastus lateralis, vastus medialis
1 exercise overall mass-squats
2-3 exercises-vastus lateralis-hacks/fronts/smith fronts
2-3 exercises vastus medialis-leg press/lunges/sissy squat/zercher squat
1 exercise rectus femoris-quad extensions
hence between 6 and 8 exercises and between 25 and 40 sets
Back-
7 major groups; erector spinae, latissumus dorsii, rhomboids, trapezius, teres major, teres minor, serratus anterior.
6 focus ares; upper width, lower width, thickness, erectors, serratus, finishing
2 exercises upper width-wide pull ups, wide pulldowns front/behind neck, hammer strength pulldowns
2-3 exercises lower width-reverse chins, reverse pulldowns, close pulldowns, underhand seated rows, hammer strength rows, incline close pulldowns
2-3 exercises thickness-tbars all forms, bent over rows, rack pulls, close seated rows, incline dumbbell rows
1-2 exercises erectors-rack pulls, deads, hyperextensions
1 exercises serratus-pullovers all forms
1-2 exercises finishing-one arm rows(most dumbbells are too light to use as anything else) straight arm pulldowns
so 9-13 exercises and between 36 and 52 sets
chest;
5 main regions; upper, middle, lower, inner, outer
4 main areas of work; Upper,middle, flyes, finishing
2-3 exercises upper- incline barbell, dumbbell, smith machines, incline hammer strength presses, reverse bench
2-3 exercises middle-flat barbell, dumbbell, smith machine hammer strengths
1-2 flyes-incline, flat, decline, wide bench, machine flyes
1 finisher-dips, machine presses, crossovers
so 6-9 exercises and 24-34 sets
delts;
4 main regions; anterior, medial, posterior, upper trapezius
6 areas of work; pressing, compound moves, anterior isolation, medial isolation, posterior isolation, trapezius, finishing
1-2 exercises pressing; dumbbell, barbell, behind neck
1 exercise compound moves; upright rows/ medium/wide/dumbbell
0-1 exercises anterior isolation; front raises dumbbell/barbell/cable
2-3 exercises medial isoaltion; lateral raises dumbbell/one arm/seated/leaning/cable
2 exercises posteior isolation; bent over laterals standing/seated/incline bench, rear delt machine, cables
2-4 exercises trapezius; shrugs barbell front/behind back/hise/ dumbbell/cable, upright rows behind back/vbar cable
1 finisher; machine laterals, face pulls
9-14 exercises and 35-53 sets
biceps;
3 main regions biceps brachii long/short heads, brachialis
3 target areas; thickness, peak, finishing
2-3 thickness-barbell curls, preacher curls dumbbell/bar, dumbbell curls
2-3 peak-close ez curls, hammer curls cross body/straight/rope, concentration curls, close cable curls
1 finishing-high cable curls, lying cable curls, 21's
5-7 exercises, 19-26 sets
triceps;
3 main regions; triceps brachii lateral/long/medial heads
4 target areas; lateral head, long head, overall mass, finishing
2-3 lateral head; pressdowns ez bar/ v bar/ straight bar, skull crushers(all)
2-3 long head-bench dips, dips, rope pressdowns, rever grip pressdowns, backhands
1-2 overall mass; close benches, all over heads, rock 'n' rolls, elbows flared pressdowns
1 finishing-any movement very high reps
6-9 exercises, 21-33 sets
forearms;
3 main regions; flexors, extensors, brachioradialis
4 target areas; hang, thickness, brachioradialis, extensors
1-2 hang-behind back curls, standing wrist curls, cross body hammers
1 thickness-wrist curls, drag curls
1-2 brachioradialis- reverse curls, hammer curls, reverse drag curls
0-1 extensors-reverse wrist curls
3-6 exercises, 12-23 sets
I hope this helps somewhat, the target areas and exercises per region are as per my own discovery and development so some other may contest some things.
