These are my 'go to' exercises for each body part:
Quads - Hack Squat: I am a big fan of targeting the quads with a hack squat machine. I find I get a great activation throughout the whole of my quads, without the need for numerous warm up set and mobilisations.
Hamstrings - Lying Leg Curl: Having suffered a hamstring tear a few years back I really struggle to generate much power through my right hamstring. I find that this exercise allows me to target this weak area without me being able to cheat and swing the weight up using my lower back or glutes.
Calves - Calf Press on a Leg Press Machine: Almost every gym will have a leg press, so this is always a staple of my calf training no matter where I am.
Chest - Incline Smith Machine Press: I often train on my own, so this machine allows me to lift reasonably heavy without the need for a spotter. Plus setting the bench to an incline allows me to target my weaker upper chest area.
Back - Wide Grip Lat Pulldown: My focus for my back workouts is on the width of my back and find I can really target this using strict from and a wide grip on a lat pulldown machine.
Shoulders - DB Lateral Raise: I have recently started competing in Men's Physique and the physiques with the wider shoulders and smaller waists tend to be preferred. Now I can't exactly shrink my waist, but I can add width to my shoulders and this is definitely my favourite exercise for this.
Triceps - Rope Pushdown: Very easy set up with maximal stimulation on my triceps!
Biceps - Incline DB Curl: Lying face up on a bench set to a 45 degree incline and performing dumbbell curls allows me to work the biceps whilst they are both lengthened and at their weakest. I find this is a great exercise for targeting the biceps and prevents any cheat reps.
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