The Only 25 Exercises You Ever Need

Summary by Krater

The presenter counts down his top 25 exercises for complete physique development, explaining the unique benefits of each movement and setting personal records on every exercise while demonstrating proper technique.

From the video

Answers: What are the 25 best exercises to build a complete physique?

• physique development exercises
• strength training progression
• hypertrophy optimization
• exercise technique and form
• muscle mass distribution

Exercises

• Machine Lat Pullover · machine · 150 lbs x 9
• Dumbbell Shrugs · dumbbells · 110 lbs x 10
• Standing Calf Raise · machine · 150 lbs x 12
• Dumbbell Wrist Curls and Extensions · dumbbells · 35 lbs x 15
• Neck Curls and Extensions · bench · 25 lbs x 8
• Cable Crunch · cable machine · 80 lbs x 25
• Machine Pec Deck · machine · 210 lbs x 9
• Reverse Pec Deck · machine · 130 lbs x 9
• Weighted Dips · dip station · 135 lbs x 5
• Nautilus Glute Drive · machine · 10 plates x 7
• Bayesian Cable Curl · cable machine · 37 lbs x 6
• Deadlift · barbell · 225 lbs x 7
• Overhead Press · barbell · 145 lbs x 6
• Walking Lunge · dumbbells · 75 lbs (DBs) x 30
• Bench Press · barbell · 225 lbs x 13
• Seated Leg Curl · machine · 150 lbs x 7
• Leg Extension · machine · 225 lbs x 9
• Overhead Cable Triceps Extension · cable machine · 80 lbs x 11
• Preacher Curl · bench · 35 lbs x 6
• Lateral Raise · cable machine · 25 lbs x 11
• T-Bar Row · t-bar row machine · 135 lbs x 9
• Romanian Deadlift · barbell · 320 lbs x 8
• Incline Bench Press · barbell · 245 lbs x 3
• Pull-Up · pull-up bar · +75 lbs x 7
• Squat · barbell · 225 lbs x 10

What it concludes

• Standing straight-leg calf raises are significantly more effective than seated bent-leg calf raises.
• Conventional resistance exercises without direct neck training do not elicit increases in neck muscle size.
• Standing and sumo deadlifts both activate similar muscle patterns and are fantastic for building strength and power.
• More than half of the human body's muscle mass is in the legs, making lower body compound movements crucial for overall muscle distribution.
• Incline bench press provides upper pec growth without sacrificing gains in the mid or lower chest compared to flat bench press.