COMPLETE WORKOUT
EXERCISE GUIDE
Science-backed exercise selection and programming guide for bodybuilding. Based on EMG research and proven training methods.
Best All-Around Bodybuilding Exercises
Bodybuilding training is most effective when it targets each major muscle group with both compound (multi-joint) lifts and isolation (single-joint) exercises. This guide covers top exercises for the chest, back, legs, shoulders, arms (biceps and triceps), and core. Each section highlights proven exercises and evaluates them on muscle activation (including EMG data), injury risk, and biomechanical efficiency, along with variations for beginners, intermediates, and advanced lifters.
Chest
The chest (primarily the pectoralis major) is best developed with pressing movements supported by targeted fly/crossover exercises for complete stimulation.
Top Compound Exercises
Barbell Bench Press
The classic flat barbell bench press is a foundational chest builder. ACE-sponsored EMG study found the barbell bench press elicited the highest pectoralis major activation of all chest exercises tested.
Scapula retracted, moderate elbow flare ~45–70°. Focus on pressing through the chest.
Sternal (middle/lower) chest heavily
Incline Dumbbell Press
Incline presses (30°–45° bench angle) target the clavicular (upper) head of the chest. EMG research confirms significant increase in upper chest fiber activation.
Dumbbells allow deeper stretch and free range of motion. Avoid too steep incline.
Clavicular (upper) head of chest
Parallel Bar Dips
Dips done on parallel bars (leaning forward to target chest) act as a compound movement for the lower chest and triceps.
Lean forward to target chest. Go deep enough for stretch but not so deep as to strain shoulders.
Lower pectorals
Top Isolation Exercises
Pec Deck Fly
The pec deck achieved ~98% of the muscle activation of the barbell bench press in ACE EMG studies, making it one of the top chest isolation moves.
Keep shoulder blades retracted throughout movement. Focus on squeezing pecs at peak contraction.
Entire chest with emphasis on inner fibers
Cable Crossovers
Cable fly variations allow continuous tension on the chest and ranked as the third-best chest exercise for activation.
Adjust cable height to target different portions. Slightly bend elbows and focus on pec stretch.
Varies by angle: high-to-low for upper chest, low-to-high for lower chest
Back
The back comprises several large muscles requiring pulling from multiple angles to hit the lats, traps, rhomboids, and lower back effectively.
Top Compound Exercises
Bent-Over Barbell Row
Research found the bent-over row activated 3 of 5 major back muscles more than any other exercise, making it an excellent all-around choice.
Bend at 45° with flat back. Overhand grip hits upper/mid back, underhand grip shifts focus to lats.
Overall back thickness, especially traps, rhomboids, and erectors
Deadlift
A tremendous back builder that works the entire posterior chain including the spinal erectors and traps.
Hinge from hips, brace core, maintain neutral spine throughout the lift.
Primarily lower back and traps, with lats as stabilizers
Pull-Ups / Chin-Ups
Produces very high activation of the latissimus dorsi and builds back width effectively.
Full range of motion from dead hang to chin over bar. Vary grips to target different areas.
Lats and upper back. Chin-ups also engage biceps strongly
Top Isolation Exercises
Lat Pull-Down
Excellent for lat activation, comparable to pull-ups when done with focused mind-muscle connection.
Lean back slightly, pull bar to upper chest. Wide grip targets upper lats, close grip hits lower lats.
Primarily latissimus dorsi, varies by grip width and attachment
Chest-Supported Row
Isolates the upper back muscles by eliminating the need to stabilize the lower back.
Keep chest against support, pull with elbows slightly out, squeeze shoulder blades at top.
Mid-back, traps, and rhomboids
Legs
Legs contain the largest muscles and require compound movements supplemented by isolation for symmetry.
Top Compound Exercises
Back Squat
The 'king of exercises' engages quads, glutes, hamstrings, and core with high overall activation.
Keep knees tracking over toes, maintain neutral spine, squat to at least parallel depth.
Primarily quadriceps, with significant glute and hamstring involvement
Romanian Deadlift
Hip-hinge movement focusing on hamstrings and glutes with high hamstring activation in EMG studies.
Push hips back, slight knee bend, feel stretch in hamstrings, keep back flat.
Hamstrings and glutes, particularly the hamstring-glute tie-in
Top Isolation Exercises
Leg Extension
Isolates the quadriceps, particularly the rectus femoris which isn't maximally trained by squats.
Use moderate weight with higher reps. Control movement and focus on quad contraction.
All four quadriceps muscles, emphasizing the rectus femoris
Leg Curl
Isolates the hamstrings through knee flexion, complementing hip-hinge movements.
Squeeze at top of curl for full contraction. Avoid swinging or using momentum.
Lower and middle hamstrings
Shoulders
The deltoids have three heads requiring varied movements for complete development.
Top Compound Exercises
Overhead Press
The fundamental shoulder compound with high activation of anterior and medial deltoids.
Keep core braced and avoid excessive arching. Use comfortable grip width.
Primarily anterior (front) and medial (side) deltoids, with triceps involvement
Top Isolation Exercises
Lateral Raises
The primary isolation for the lateral deltoid head, critical for shoulder width.
Lead with elbows, lift to shoulder height, avoid shrugging traps.
Medial (side) deltoid
Rear Delt Fly
Targets the often neglected posterior deltoid, important for balanced development.
Maintain slight elbow bend, focus on squeezing rear delts, avoid using traps.
Posterior (rear) deltoid
Arms
Complete arm development requires training both biceps and triceps, which make up about 1/3 and 2/3 of arm size respectively.
Top Compound Exercises
Close-Grip Bench Press
A compound movement focused on triceps, allows heavier loading than isolation moves.
Keep elbows tucked at ~45° and lower bar to lower chest. Use shoulder-width grip.
Primarily lateral and medial heads of the triceps
Top Isolation Exercises
Concentration Curl
ACE research found this produced the highest biceps activation of all exercises tested.
Brace arm against inner thigh, focus on pure biceps contraction with minimal shoulder movement.
Pure biceps brachii isolation
Overhead Triceps Extension
Any triceps exercise with arms overhead emphasizes the long head of the triceps.
Keep elbows close to head, fully extend at bottom without locking out harshly.
Long head of the triceps (inner and back side of arm)
Core
A developed core includes visible abdominals, obliques, and deep stabilizing muscles.
Top Compound Exercises
Plank
An isometric exercise that strengthens the transverse abdominis, rectus abdominis, and lower back.
Maintain straight line from head to heels, engage core, breathe normally during holds.
Deep core stabilizers, rectus abdominis, and lower back
Top Isolation Exercises
Bicycle Crunch
Ranked #1 in ACE study for combined ab and oblique activation.
Bring shoulder towards opposite knee in controlled motion, focus on rotation quality.
Rectus abdominis and obliques