Ranked Size-Building Workouts

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Ranked Size-Building Workouts

Description

A ranking of my favorite workouts for each body part, including some unconventional exercise and those I created myself.

Tags

Health & Fitness

Type

Health & Fitness Takes

I’ve been working out for almost 24 years now and have learned a thing or two. My fitness journey has been cyclical — starting with an obsession, diving deep into every scientific nuance, only to come back to the first principles: the basics. Below you’ll find a ranking of some of my favorite workouts for each.

Upper Body Push

🧰Chest: Pectorals (upper, middle, lower)🔺Triceps: Triceps brachii (long, lateral, medial heads)🗻Delts: Shoulders (anterior, lateral, posterior heads)

Upper Body Pull

🔙Back: Lats, rhomboids, teres major, lower back 💪🏼Biceps: Biceps brachii (short and long heads), brachialis 🪤Traps: Trapezius (upper, middle, lower)🍀Forearms: Brachioradialis, flexors, extensors 👔Neck: Cervical flexors and extensors ✋🏼Hands & Fingers: Grip strength and intrinsic hand muscles

Lower Body Quads & Front

🐔Thighs: Quadriceps (rectus femoris, vastus lateralis/ medialis /intermedius)

Lower Body (Posterior Chain)

🍑Butt: Gluteus maximus, medius, minimus 🍔Hamstrings: Biceps femoris, semitendinosus, semimembranosus 🐄Calves: Gastrocnemius, soleus