11/06/2026
Stop over complicating s**t.
Most of us are only training to feel fit and healthy.
This is all you need per muscle group👇🏼
Chest:
2 pressing movements (incline + flat)
1 fly movement
Shoulders:
Pressing movement (front delt)
Lateral raise (side delt)
Reverse fly (rear delt)
Biceps:
Standard bicep curl
Hammer curl
Tricep:
2x any form of arm extension
Back:
A pull down
Narrow grip row
Flared row
Glutes:
Need to hit the maximus, medius and minimus.
Some ideas - Hip thrust, RDL, abductor
Legs:
Quad - leg extension
Hamstring - leg curls
Calf - any form of calf raises
+ any form of leg pressing movement (leg press, squat)
Some will say some of these aren’t the best exercises to do for that particular muscle group or that you could add in extras for each muscle group.
But what are you training for?
To be fit and healthy?
Then stop over complicating it.
