WORKOUTS TO HIT ALL MUSCLE GROUPS
- Anonymous
- Nov 25, 2025
- 2 min read
Workouts for…
Arms
Shoulders
Chest & Triceps
Back & Biceps
Legs
…
To hit every muscle group necessary to start building a physique.
This is how I’ve gone about it and have been happy with my results when consistent.
I’m not a scientist, I don’t have a degree in workout performance, this is just a simplified way of thinking about working out and covering all your bases to become a gym bro and do things the right way.
More important than any particular workout is consistency. This cannot be overstated. The discipline added to life and the rewards of this system implementation is the seeds for success in this endeavor.
Here it is!
Back
- Lats (Low-middle back)
o Wide Pull-Ups
o Seated or Barbell Rows
o Lat Pulldowns
o Pull Ups
- Traps (Upper back)
o Dumbbell/Barbell Shrugs
o Face Pulls
o Dumbbell Lateral Raises
o Pull Ups
- Delts (Inside shoulder)
o Rear Deltoids
o Reverse Cable Flys
o T-bar rows
o Single dumbbell bent over rows
o Bent over rear lateral dumbbell raises
- Erectors (Low back)
o Deadlift
o Squats
o Back Extension
Chest
- Pectorals Major
o Bench (Incline & regular)
o Cable Low Fly
- Pectorals Minor
o Chest Dips
o Push Ups
Pec Minors are a secondary muscle group that assists in many primary exercises
- Serratus Anterior
o Push Ups (Specifically diamond push ups)
o Ab Rollouts
o DB Front Raises
o Overhead Presses w Cable, Dumbbell, or Bar
o Planks
o Serratus Jab (Isolation workout)
- Anterior Deltoid
o Arnold Press
o Shoulder Press
o Front Raises
o Incline Bench
o Push Press
Legs
- Glutes
o Glute Individual Leg Push Machine
o Squats
- Hamstrings
o Squats
o Leg Curl (Push down)
- Quads
o Squats
o Leg Extension (Push up)
- Calves
o Calf raises w/ Dumbbell, Machine or Bar (Primarily)
o Jump Rope
o Sprint
Both to a lesser degree than I do calf raises
- Adductors/Abductors/Thighs
o Adductor Machine
o Abductor Machine
o Resistance Bands – Go in and out for ab and ad
Biceps
- Short Head
o Hammer Curls
- Long Head
o Bicep Curls (DB, Cable, Bar)
o Chin-Ups
- Brachialis
o Reverse Dumbbell Curls (Palms Opposite)
o Hammer Curl
o Zottoman Curl (Normal curls on the way up, reverse curls down)
Triceps
- Long Head
o Tricep Extensions
- Medial Head
o Tricep Pushdowns
- Lateral Head
o Tricep Pushdowns
o Close-Grip Bench Press
Shoulders
- Front Delts
o Military Press
o Shoulder Press
o Front Raises
- Side Delts
o Lateral Raises (Cable or DB)
o Shrugs.
Work out each muscle group (Chest, Shoulders, Arms, & Legs) twice per week.
Hit the most important body parts & muscles with less importance can be worked once/week.
I think of Abductors and Adductors for legs.
Combined with a caloric surplus to bulk up, caloric deficit to lean out, or eating right at maintenance for a body recomposition will transform your body with consistency to diet and exercise.
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