💪 24 Best Bodybuilding Exercises for Every Muscle Group

The 2023 Olympia is just around the corner, and that means we should all brace for a nationwide shortage of tanning oil and posing trunks. Even if you don’t follow bodybuilding as a sport, we can equip you with the tools to craft a stage-worthy physique.

Here’s what’s on tap today:

• Relive Ronnie Coleman’s plate-rattling back workout from his prime.

• The best bodybuilding exercises to target all 12 muscle groups.

• How walking can help you lose weight.

WORKOUTS

Light Weight, Baby

Winning the Mr. Olympia demands unwavering attention to workout structure and meticulous detail for every muscle group. And few competitors understood this better than Ronnie Coleman, who masterfully prioritized his posterior chain on his way to eight consecutive Olympia titles.

"The King" relied on heavy compound free-weight movements with ample volume and even utilized "cheat reps" to boost his back's width and thickness. Of course, we don't expect you to replicate the exact weight, reps, sets, and exercise volume of one of the most accomplished bodybuilders in the sport's history, but you can try your hand at a sample back workout inspired by Coleman.

In the article below, you’ll find a take on Coleman’s training that’s tailored for beginners, intermediate lifters, and advanced gym-goers so everyone can experience the powerbuilding techniques that this bodybuilding icon brought to the sport.

TRAINING

Exercise Selection

Whether you’re a newcomer or a seasoned bodybuilder, all lifters have to sculpt the same muscle groups. The problem is that there are seemingly endless exercise options available for each one, leading to a bit of paralysis by analysis that could actually stunt your progress.

Exercise selection makes all the difference — a distinction that separates those who hit their goals from those who stall out and spin their wheels for months at a time. The good news is that there are definitive answers when you’re looking for the best exercises for each muscle group, and we just so happen to have all the details you’re looking for.

From the best moves to do on leg day to the most effective options for building a bigger chest, use our cheat sheet below to learn the 24 exercises worth your time.

EXERCISES

The Most Underrated Exercise

Don't let the absence of heavy breathing fool you — walking is one of the most beneficial exercises you can engage in. Not only is it a fantastic form of active recovery, but it allows you to elevate your heart rate and effectively burn calories without taxing your joints.

While high-intensity interval training (HIIT) workouts have their time and place, subjecting yourself to such intense workouts too often can hinder your recovery. On the other hand, walking enables you to shed excess weight while preserving muscle mass.

How many steps should you aim for each day to reap these benefits? Keep reading for a much simpler approach to burning fat and losing weight that doesn't involve drenching yourself in pools of sweat.

THE DROPSET

Ms. Olympia Roster Breakdown

• Will Andrea Shaw win her fourth Ms. Olympia title? Here’s BarBend’s complete preview of the Ms. Olympia roster, along with which competitors we think could have a shot at usurping the throne.

• Two-time Figure Olympia Erin Stern has a five-step protocol she recommends for working around an injury. See what she claims will enhance recovery.

• Some natural herbs hold the power to improve your overall well-being. Learn how Ashwagandha reduces stress and improves sleep and gains.

SOUND OFF

Olympia Hype!

THE RESULTS ARE IN

Big Ramy’s Future

In the October 17, 2023, edition of The Ripped Report, we asked whether or not you believe Big Ramy will ever compete on the bodybuilding stage again. Here’s how you voted:

1. He competes again but never wins another Olympia (56.41%)

2. He never competes again (30.77%)

3. He competes again and wins (12.82%)