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• Wide Grip Pull Ups using body weight (hands forward)
• Wide Grip Seated Cable Pu
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  If you are a newbie to the gym, all the equipment may look confusing. Now I am sure over time, you can watch others use the equipment and get the hang of how to use it but not necessarily will you know when to use it. In other words which muscle group are benefiting.

  You see, most workouts consist of focusing on one muscle at a time. Generally you should not do one exercise for chest, followed by an exercise for legs and then followed by an exercise for back. It just doesn’t maximize the intensity of your workout. You should perform the entire workout on a given body part or muscle group before moving to the next.

  Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine.

  Chest

  • Flat Bench Press-Barbell
  • Incline Bench Press-Barbell
  • Decline Bench Press-Barbell
  • Dumbbell flies with flat, incline or decline bench
  • Standing Cable Crossover Flies

  Back

  • Wide Grip Pull Ups using body weight (hands forward)
  • Wide Grip Seated Cable Pul
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    onsist of focusing on one muscle at a time. Generally you should not do one exercise for chest, followed by an exercise for legs and then followed by an exercise for back. It just doesn’t maximize the intensity of your workout. You should perform the entire workout on a given body part or muscle group before moving to the next.

    Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine.

    Chest

    • Flat Bench Press-Barbell
    • Incline Bench Press-Barbell
    • Decline Bench Press-Barbell
    • Dumbbell flies with flat, incline or decline bench
    • Standing Cable Crossover Flies

    Back

    • Wide Grip Pull Ups using body weight (hands forward)
    • Wide Grip Seated Cable Pu
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      roup before moving to the next.

      Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine.

      Chest

      • Flat Bench Press-Barbell
      • Incline Bench Press-Barbell
      • Decline Bench Press-Barbell
      • Dumbbell flies with flat, incline or decline bench
      • Standing Cable Crossover Flies

      Back

      • Wide Grip Pull Ups using body weight (hands forward)
      • Wide Grip Seated Cable Pu
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        Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine.

        Chest

        • Flat Bench Press-Barbell
        • Incline Bench Press-Barbell
        • Decline Bench Press-Barbell
        • Dumbbell flies with flat, incline or decline bench
        • Standing Cable Crossover Flies

        Back

        • Wide Grip Pull Ups using body weight (hands forward)
        • Wide Grip Seated Cable Pu
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          ecline Bench Press-Barbell
        • Dumbbell flies with flat, incline or decline bench
        • Standing Cable Crossover Flies

        Back

        • Wide Grip Pull Ups using body weight (hands forward)
        • Wide Grip Seated Cable Pull down
        • T bar rows
        • Bent over barbell rows
        • Seated Cable Row
        • One arm dumbbell rows

        Shoulders

        • Seated Bench Barbell Presses
        • Seated Bench Dumbbell Presses
        • Side lateral flies-Dumbbells
        • Front Alternating flies- Dumbbells
        • Seated bent over (chest on legs) flies –Dumbbells
        • Barbell Shrugs
        • Dumbbell Shrugs