The best lifts for every muscle group, ranked and explained. Coaching cues, common mistakes, and when to swap one for another. From compounds to cable work.
If you only had ten lifts in your toolkit, these are the ones to keep. The compounds that build the body.
Bench, dips, flyes, presses. Which moves actually grow chest and which are wasted reps.
Pulls for width, rows for thickness. The complete back-development playbook.
Front, side, rear. Hitting all three deltoid heads is the difference between okay and great shoulders.
The arm-day playbook. Which curls, presses, and extensions actually build sleeves.
Squat variations, hinge variations, isolation work. The complete lower-body library.
Crunches don't build abs. These do. Anti-extension, anti-rotation, and anti-flexion work that actually transfers.
No barbell, no rack, no problem. The dumbbell-only routines that build a complete physique.
Pull-ups, dips, push-ups, pistols. The calisthenics catalogue for travel, holiday, or no equipment at all.
Cables let you load muscles at the angles barbells can't. The full-body cable playbook.