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Exercises from True Bodybuilding

by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

Milos Sarcev has one of the best bodybuilding videos out there, True Bodybuilding. The following exercises are ones that he demonstrates and explains why he's doing them, for how many sets and reps, what muscle groups he's working and different techniques to use. So if you ever run out of exercises to do or get bored of your old routine in the gym, try some of these, courtesy of Milos "The Mind" Sarcev.

CHEST
Flat bench barbell press
Incline bench barbell press
Decline bench barbell press
Incline bench dumbbell press
Incline bench dumbbell fly
Flat bench dumbbell fly
Cable crossover
Incline cable fly
Incline cable press


BICEPS
Standing EZ-bar curl
Seated dumbbell curl
Preacher dumbbell curl
Preacher hammer curl
Seated concentration curl
Standing cable curl
Standing unilateral cable curl

TRICEPS
Close-grip bench press
Lying French press (skull crushers)
Dumbbell French press
Cable French press
Triceps press down with rope
Triceps press down with V-bar
One-arm unilateral cable press down
Triceps dumbbell overhead extension
Overhead cable triceps extension
Triceps kick-backs
Triceps cable kick-backs

FOREARMS
Barbell wrist curl
Barbell over-grip wrist curl
Dumbbell wrist curl
Behind the back wrist curl
Seated hammer curl

QUADRICEPS
Barbell squat
Hack squat
Leg press
Single-leg leg press
Leg extensions
Single-leg leg extensions

HAMSTRINGS
Dumbbell stiff-legged dead lifts
Lying leg curl
Standing leg curl
Dumbbell lunges

CALVES
Standing calf raise
Seated calf raise
Machine calf raise (toe press)

BACK
Wide-grip pull-ups
Close-grip chin-ups
Behind the neck lat pull-downs
Front lat pull-downs
Reverse-grip lat pull-downs (close grip)
V-bar lat pull-downs
Seated cable rows
Wide-grip seated cable rows
Barbell bent-over rows
Dumbbell bent-over rows
One-arm dumbbell rows
Dead lifts
Good mornings
Hyperextensions

DELTOIDS (SHOULDERS)
Seated dumbbell side lateral raise
Standing cable side lateral raise
Seated dumbbell press
Arnold press
Seated dumbbell front raise
Standing cable front raise
Seated rear deltoid lateral raise
Cable rear deltoid lateral raise
Incline bench rear delt flys
Bent-over lateral raise
Dumbbell shrugs
Upright rows

ABS
Hanging leg raises
Side cable crunches
Cable crunches
Sit-ups