Poll: Favorite exercises for each bodypart

[Cap]

I know there will be multiples for things like arms and back but fill it out so others can get some ideas and it could be a reference point for everybody.

Biceps:

Triceps:

Upper back and lower back:

Quads:

Hamstrings:

Calves:

Delts:

Forearms:

Traps:

Chest:

[The Squadfather]

barbell curls, close grip bench press, barbell rows, deads, barbell squats, lying leg curls, seated calf raises, barbell shoulder press, barbell shrugs, barbell flat benches, don't do forearm work.

[pobrecito]

Biceps: Seated preacher curl

Triceps: V handle cable pushdown

Upper back and lower back: Pullups, barbell rows, deadlifts

Quads: ass to grass squats

Hamstrings: stiff leg deadlift

Calves: standing calf raise

Delts: dumbell shoulder press

Forearms: N/A

Traps: dumbell shrugs

Chest: dumbell bench press

[az]

Biceps: bb curls

Triceps: weighted dips

Upper back and lower back: bb and cable row, dl

Quads: bb squat

Hamstrings: stiff leg

Calves: seated

Delts: seated press

Forearms: don't isolate em

Traps:  bb shrug

Chest: db press

[thewickedtruth]

I know there will be multiples for things like arms and back but fill it out so others can get some ideas and it could be a reference point for everybody.

Biceps: seated alternating bicep curls

Triceps: closed grip bench presses

Upper back and lower back: bent over barbell rows

Quads: squats

Hamstrings: squats/deads

Calves: leg press calf presses

Delts: upright rows

Forearms: behind the back barbell curls

Traps: barbell shrugs

Chest: flat bench

[chaos]

I know there will be multiples for things like arms and back but fill it out so others can get some ideas and it could be a reference point for everybody.

Biceps:  barbell curls

Triceps:   close grip bench

Upper back and lower back:  bb rows/ deads

Quads:   squats

Hamstrings:   single leg curls

Calves:   seated

Delts: standing military press

Forearms:   wrist curls

Traps: bb shrugs in smith machine w/ angle

Chest:   dumbell flat bench

[Honour]

Biceps: Standing Alt DB curls

Triceps: Dips

Upper back and lower back: BB bent rows / Chins

Quads: Squats

Hamstrings: Lying curls

Calves: Seated raises

Delts: Seated machine presses

Forearms: Don't really do them

Traps: DB shrugs

Chest: DB presses

Nice idea for a thread this one Cap .

[benchthis]

Biceps: 21's like ronnie

Triceps: weighted dips

Upper back and lower back: deadlift

Quads: box squats

Hamstrings:high leg leg press

Calves: seated

Delts: behind the kneck millitary superset with side latterals

Forearms: preacher hammer curls

Traps:deadlifts 

Chest: heavy 5x5 bench

[Herc]

 alternating dumbell curls
one arm behind the neck dumbell press(not sure proper name)
Pullups and dumbell rows
Squats
Squats
calve raises
military press with dumbells
bench press

[onlyme]

Biceps: Heavy Hammer Curls, heavy preacher curls, heavy barbell curls

Triceps: Heavy Pushdowns/French Curls/one-arm extensions (overhead)

Upper back and lower back: Bent over rows/weighted hypers

Quads: angled leg press/leg ext.

Hamstrings: standing leg curls

Calves: seated calves

Delts: heavy lateral raises, front raises

Forearms: Heavy DB wrist curls

Traps: heavy shrugs, DB upright rows

Chest: heavy bench, heavy DB, Heavy Incline, heavy DB flyes

[canadian_husker]

Biceps: Runing the Rack with DumbBell Curls

Triceps: Close Grip Bench Press

Upper back and lower back: BarBell Rows (T-Bar Rows a close second. i love training back)

Quads: Leg Press

Hamstrings: Stiff Leg Deadlift

Calves: Standing Calf Raise

Delts: Lateral Raise

Forearms: i dunno

Traps: DumbBell Shrugs

Chest: Bench Press 5 X 5

[AVBG]

Biceps: incline curls

Triceps: parallel bar dips

Upper back and lower back: chins : stiff leg deads

Quads: front squats

Hamstrings: romanian deads

Calves: stairs

Delts: side lateral raises

Forearms: reverse ez bar curls

Traps: db shrugs

Chest: flat bench

[natural al]

Bi's-drag curls

tri's-overhead tri extentions with a rope

Shoulders-any pressing movement, doesn't really matter.

chest-declines

back-for lats my absolute favorite movement is an old nautilus pulldown machine, it totally takes your hands out of the movement, there's a pic below, it works the lats like nothing I've ever tried....it's way better than any pulldown I've ever done.  For thickness probably hammer rows..doesn't matter which ones.

quads-hack squats

hamstrings-sumo leg press

calfs-toe press on a leg press machine.

[Bluto]

wrong board 

[Honour]

back-for lats my absolute favorite movement is an old nautilus pulldown machine, it totally takes your hands out of the movement, there's a pic below, it works the lats like nothing I've ever tried....it's way better than any pulldown I've ever done.  For thickness probably hammer rows..doesn't matter which ones.

Holy smokes natural al, you have the best 70's porno mostach and hair i have ever seen !!!!



Kidding mate .

[natural al]

Holy smokes natural al, you have the best 70's porno mostach and hair i have ever seen !!!!



Kidding mate .

c'mon now, my mostach is waaay cooler than that guys

I wonder who that is anyway...anyone know?

[Bluto]

no idea but props for the stache

i myself of course got a much more impressive one!

[Petrucci]

I know there will be multiples for things like arms and back but fill it out so others can get some ideas and it could be a reference point for everybody.

Biceps: alternate dumbell curls

Triceps: cable press downs

Upper back and lower back: close pull downs, dumbell rows, deadlifts

Quads: squats

Hamstrings: leg curls

Calves: seated presses

Delts: barbell presses (to the front) , dumbell presses

Forearms: wrist curls

Traps: barbell shrugs

Chest: barbell and dumbell presses, dont do too much now, but i love flyes

[trab]

I'll throw out some ya may not have used. Everyone knows the old standards...

Bi's - FAT Bar BB curls. Seated incline DB crls (watch the steep angle,it if tendinitis is brewing)
        HEAVY ass DB & BB rows help too. Hammer curls.

Tris - 4 and 5 board, shoulder width bench Press, Heavy. Band Pressdowns

Upper back - If yur really lacking, High  bench prone Reverse DB Fly movement,
                  also a row to neck motion. Lots of things can be hit on high bench.

Lower back - Deads but watch it. Rev hypers, stiff leg deads.

Quads - Hacks, Smith front squats w/ med stance. Extentions. Sprinting in the teens to 20s.

Hamies - Squats, leg press, sprinting again, stiff leg deads.

Calves - Pick the right parrents ! Standing calf raise. Again, watch it at 1.5+ x BW. We get but 1 low
            Back per lifetime.

Forearms - Split wood w/ a Maul. SLedge hammer or ballpeen work on masonry. Carry/ load sand bags
               *Get some of the Super Duper Grip squeezers.
                *Fat bar work, w/ your deads & Bench. Builds a hell of a grip. You can make one by slipping a
                 a cheap-o screw-end BB thru some 2 1/2" pipe & cinch them down w/ pipe wrench.
Traps - Deads & DB Shrugs Dorian style. Slightly bent forward.

Chest - Bench. Board Press's  w/ chain. Hammer and any other Mach w/ a good feel.
             

[Option D]

I know there will be multiples for things like arms and back but fill it out so others can get some ideas and it could be a reference point for everybody.

Biceps: BB Curls

Triceps: Lying BB Extensions

Upper back and lower back: Bent over rows. Hypers

Quads: Lunges

Hamstrings: Standing Leg Curls

Calves: Seated calf raises (i point my toes inward)

Delts: Military Press

Forearms: Jacking off

Traps: BB shrugs

Chest:Dumbbell press

[CQ]

Biceps: EZ bar curls

Triceps: Dips

Upper back and lower back: Chin ups/bent over rows

Quads: Walking lunges/squats/plyometrics

Hamstrings: Stiff legged deadlifts

Calves: standing calf raises

Delts:Overhead press/handstand pushups

Forearms: n/a [don't ever train them ]

Traps:n/a [don't ever train them ]

Chest: inc db press

* Just for the lurkers here who dont know me. I'm a female fitness competitor, and am not seeking an over muscular look but rather train for a combo of functionality for the routine elements [one arm pushups, leaps, flips etc] and to maintain a slight/medium level of muscle mass. I don't train traps/forearms as reasonably speaking I feel they get enough work with my training alone and am hardly seeking very developed traps or forearms either....which prolly doesn't apply for most males.

[Mike]

I'll throw out some ya may not have used. Everyone knows the old standards...

Bi's - FAT Bar BB curls. Seated incline DB crls (watch the steep angle,it if tendinitis is brewing)
        HEAVY ass DB & BB rows help too. Hammer curls.

Tris - 4 and 5 board, shoulder width bench Press, Heavy. Band Pressdowns

Upper back - If yur really lacking, High  bench prone Reverse DB Fly movement,
                  also a row to neck motion. Lots of things can be hit on high bench.

Lower back - Deads but watch it. Rev hypers, stiff leg deads.

Quads - Hacks, Smith front squats w/ med stance. Extentions. Sprinting in the teens to 20s.

Hamies - Squats, leg press, sprinting again, stiff leg deads.

Calves - Pick the right parrents ! Standing calf raise. Again, watch it at 1.5+ x BW. We get but 1 low
            Back per lifetime.

Forearms - Split wood w/ a Maul. SLedge hammer or ballpeen work on masonry. Carry/ load sand bags
               *Get some of the Super Duper Grip squeezers.
                *Fat bar work, w/ your deads & Bench. Builds a hell of a grip. You can make one by slipping a
                 a cheap-o screw-end BB thru some 2 1/2" pipe & cinch them down w/ pipe wrench.
Traps - Deads & DB Shrugs Dorian style. Slightly bent forward.

Chest - Bench. Board Press's  w/ chain. Hammer and any other Mach w/ a good feel.
             

Trab, good shit man, I like it

I'll mix it up too since I don't train like a straight up bodybuilder anymore.

Bis- Underhand Pullups
Tris - Close Grip Med Ball Pushups
Upper Back/Traps - BB High Pulls, Power Shrugs
Quads - Hack Squats
Hamstrings - All kinds of Deadlifts, uphill sprints
Calves - Jump Squats
Delts - BB Push Presses, Clean and Press
Forearms - Dead Hang, Farmers Carry
Chest - Incline DB Press

CQ - Love the Hanstand Pushups, I still drag my feet on the wall though, not there yet...

[Your MAAAAaaaa]

I know there will be multiples for things like arms and back but fill it out so others can get some ideas and it could be a reference point for everybody.

Biceps: straight bar curls

Triceps: Close bench

Upper back and lower back: Pulldowns and Deadlifts

Quads:Squats

Hamstrings:Lying leg Curls

Calves: Seated Press (Hammer Strength if my preferred Machine )

Delts: Press

Forearms: don't need to

Traps: Shrugs (Although I believe Deads to be the main factor here)

Chest:Dbell press, Flat

[trab]

Also - Lateral & Anterior delt Raises --- You know how the DB gets Easy @ the Top?
Try a single swivle handle from the pulldown Mach, and add chain lengths to suit your strength
curve. You can realy destroy some sticking/ weak points like this by focusing on them.

With the Fat Bar, Squeeze it like yur trying to Kill it. ALso try to S-T-R-E-T-C-H  it apart like it's rubber
during your setup for heavy bench.

[KSA]

Biceps : dbells curl

Triceps : dips

Upper back and lower back : seated row machine and hypers

Quads : squat

Hamstrings : lying leg curls

Calves : standing calves raises

Delts : dbells press

Forearms : hammer curls

Traps : dbells shrugs

Chest : bench press

For abs : crunches