Bodybuilding.com – The 9 Best Exercises You’re Not Doing

Standard

Day 1: Upper Body

Superset

Crush-Grip Dumbbell Bench Press

3-4 sets of 8-10 reps

Barbell Bent-Over Row

3-4 sets of 8-10 reps

Superset

Arched-Back Pull-Ups

3 sets of 6 reps

Incline Barbell Press

3 sets of 6 reps

Wide-Grip Upright Row

(shown with regular grip)

3-4 sets of 10-12 reps

Seated Reverse-Grip Overhead Triceps Extension

(shown with regular grip)

4 sets of 10-12 reps

Biceps Ladder

1 set to failure

Printable Page PDF Document

Day 2: Lower Body/Core

Front Squat

4 sets of 6-8 reps

Overhead Squat

3 sets of 8-10 reps

Good Morning

3 sets of 10-12 reps

Lying Leg Curls

3 sets of 12 repsAlternate Option:

Seated Leg Curls

Seated Rotation

3-4 sets of 15-20 reps

Hanging Leg Raise

3-4 sets of 12 reps

via Bodybuilding.com – The 9 Best Exercises You’re Not Doing.

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