Page 39 - Phasetwo

BODY PARTS

The best exercises to build
Glutes: heavy hip thrusters, sumo stance deadlifts, heavy lunges, cable squats.
Most people think only squats help build your glutes when there's actually more to it. It's about lifting heavy
but also incorporating a lot of different glute isolation exercises and glute muscle activation. Great isolation
exercises: cable kickbacks, donkey kicks, different variations on the hip abductor and adductor machines.

Legs: jumping squats & lunges: this helps build a lot of power and strength in your legs, hack squat (allows
you to go more deep), bulgarian split squats, leg press

Back: the ultimate best exercise is definitely pull ups. This especially really helps to grow the width of your
back to give you more of a V shape. Bent over rows, cable rows and pulldown variations (such as close-grip,
wide-grip, behind-the neck, etc)

Shoulders: overhead presses/jerks, Arnold press (focuses on both inner and outer of shoulders), lateral raises
performed with front raises and upright rows. If you want to concentrate more on isolating your shoulders,
always perform the exercises seated. 35