So I have a similar routine (push, pull, leg/ab), but different workouts and set/rep combination

One of the cool things about the present is we no longer have to guess which exercises are most effective at stimulating muscle development.

By using a technique called Electromyography (EMG), which measures the electrical activity of muscles during exercise, we have a good proxy for how much of the muscle is being used.

Results are below, hopefully they help you in further refining your workout plan (all numbers are % of muscle stimulated)

Lower Chest

• Decline dumbbell bench press – 93
• Decline bench press (olympic bar) – 89
• Push-ups between benches – 88
• Flat dumbbell bench press – 87
• Flat bench press (olympic bar) – 85
• Flat dumbbell flyes – 84

Upper Chest

• Incline dumbbell bench press – 91
• Incline bench press (olympic bar) – 85
• Incline dumbbell flys – 83
• Incline bench press (Smith machine) – 81

Lats / Back

• Bent-over barbell rows – 93
• One-arm dumbbell rows – 91
• T-bar rows – 89
• Lat pulldowns to the front – 86
• Seated pulley rows – 83

Side Deltoid

• Incline dumbbell side laterals – 66
• Standing dumbbell side laterals – 63
• Seated dumbbell side laterals – 62
• Cable side laterals – 47

Rear Deltoid

• Standing dumbbell bent-over laterals – 85
• Seated dumbbell bent-over laterals – 83
• Standing cable bent-over laterals – 77

Front Deltoid

• Seated front dumbbell press – 79
• Standing front dumbbell raises – 73
• Seated front barbell press – 61

Biceps

• Biceps preacher curls (olympic bar) – 90
• Incline seated dumbbell curls (alternating) – 88
• Standing biceps curls (olympic bar/narrow grip) – 86
• Standing dumbbell curls (alternating) – 84
• Concentration dumbbell curls – 80
• Standing biceps curls (olympic bar/wide grip) – 63
• Standing E-Z biceps curls (wide grip) – 61

Triceps

• Decline triceps extensions (olympic bar) – 92
• Triceps pressdowns (angled bar) – 90
• Triceps dip between benches – 87
• One-arm cable triceps extensions (reverse grip) – 85
• Overhead rope triceps extensions – 84
• Seated one-arm dumbbell triceps extensions (neutral grip) – 82
• Close-grip bench press (olympic bar) – 72

Quadriceps

• Squats (parallel depth, shoulder-width stance) – 88
• Seated leg extensions (toes straight) – 86
• Hack Squats (90 degree angle, shoulder-width stance) – 78
• Leg press (110 degree angle) – 76
• Smith machine squats (90 degree angle, shoulder-width stance) – 60

Hamstrings

• Seated leg curls – 88
• Standing leg curls – 79
• Lying leg curls – 70
• Stiff Legged Deadlifts – 63

Calves

• Donkey calf raises – 80
• Standing one-leg calf raises – 79
• Standing two-leg calf raises – 68
• Seated calf raises – 61

RECTUS ABDOMINIS

Mean: Chin Up, Hanging Leg Raise, Ab Wheel

Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch

INTERNAL OBLIQUE

Mean: Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw

Peak: Ab Wheel from Feet, Bodysaw, Tornado Ball Slam

EXTERNAL OBLIQUE

Mean: Ab Wheel from Feet, Hanging Leg Raise, Bodysaw

Peak: Turkish Get Up, Hanging Leg Raise, Bodysaw

ERECTOR SPINAE

Mean: Kneeling Cable Lift, Landmine, Reverse Hyper

Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension

It could be on Sumerian clay tablets my dude, it would still be about threatening rape for amusement

Can the incels who posted and upvoted this please stop ruining gender relations for the rest of us?