### **[Eric Janicki - Bodybuilders Rank The 3 Best Leg Exercises Of All Time](https://www.youtube.com/watch?v=pLiSVLJy-B0)**

**Dr. Mike's List:**

* Belt Squat
* Stiff Leg Deadlifts
* Front Foot Elevated Smith Machine Lunges

**Eric's List:**

* Deep Leg Press
* Front Foot Elevated Smith Machine Bulgarian Split Squat
* Seated Hamstring Curls

### **[Eric Janicki - Mike Israetel & Eric Janicki Rank The Best Arm Exercises Ever](https://www.youtube.com/watch?v=uimc0m0BSw4)**

**Mike's List:**

* **Triceps:** Skull Crusher (Barbell or Dumbbell)
* **Triceps:** Overhead Extension (EZ Bar, Seated or Standing)
* **Biceps:** Incline Dumbbell Curls

**Eric's List:**

* **Triceps:** Incline Bench Cable Pushdown
* **Triceps:** Overhead Cable Extension (Kneeling or Standing)
* **Biceps:** Incline Bench Cable Curls

### **[Eric Janicki - Mike Israetel & Eric Janicki Rank The Best Upper Body Exercises Ever](https://www.youtube.com/watch?v=_EBoC9MbIZk)**

**Chest Exercises:**

* **Eric's Picks:**
1. Machine Fly
2. Deep Machine Press
3. Incline Bench Cable Fly

* **Mike's Picks:**
1. Cambered Bar Flat Bench Press
2. Incline Dumbbell Press
3. Classic Dumbbell Fly

**Back Exercises:**

* **Eric's Picks:**
1. Compound Pull-Down
2. Isolateral Cable Pull
3. Chest-Supported Row

* **Mike's Picks:**
1. Neutral Grip Pull-Up
2. Cable Lat Prayer (Pullover)
3. Cable Flexion Row

**Shoulder Exercises:**

* **Eric's Picks:**
1. Incline or Lying Cable Y-Raises
2. Isolated Behind-the-Back Lateral Raise
3. Lying Rope Raise

* **Mike's Picks:**
1. Cable Side Lateral
2. Machine Lateral Raise
3. Super ROM Dumbbell Lateral Raise

### **[Eric Janicki - Ranking Every Back Exercise From Best To Worst](https://www.youtube.com/watch?v=aetDaN5ZJLc)**

**S Tier:**

* Kneeling Single Arm Low Row ([example](https://youtu.be/aetDaN5ZJLc?si=lm8X1_f6WQxg-db0&t=853))
* Bench Support Low Lat Row ([Example](https://youtu.be/aetDaN5ZJLc?si=ZeLfbnpl7nFBGdcb&t=1255))

**A Tier:**

* Crossover High Pull
* Dumbbell Bent Over Row
* Deficit Smith Machine Row
* Bench Dumbbell Row
* Lat Pull Down
* Seated Row
* Seated Rope Face Pulls
* Pull Overs

**B Tier:**

* Barbell Row
* T Bar Row

**C Tier:**

* Back extension
* Barbell Deadlift
* Reverse Dumbbell Fly
* Bodyweight Inverted Row
* Yates Row

**D Tier:**

* Single Arm Landmine Row

**F Tier:**

* Pendulum Row
* Renegade Row

### **[Eric Janicki - Ranking Every Chest Exercise From Best To Worst](https://www.youtube.com/watch?v=BR8XAwQ02eg)**

**S Grade:**

* Machine Flies
* Bench Supported Cable Fly

**A Grade:**

* Cambered Bar Bench Press
* Plate Loaded/Pin Loaded Machine Presses
* Dips
* Cable Flies
* Incline Bench Cable Flies

**B Grade:**

* Barbell Incline Bench Press
* Smith Machine Press
* Deficit Push-Ups
* Standing Cable Upper Chest Fly
* Cable Presses

**C Grade:**

* Barbell Bench Press
* Barbell Decline Bench Press
* Incline Dumbbell Press
* Decline Dumbbell Press
* Flat and Incline Dumbbell Fly

**D Grade:**

* Single Arm Dumbbell Presses
* Push-Ups
* Landmine Press
* Dumbbell Pullover

**F Grade:**

* Floor Press
* Plate Press

### **[Eric Janicki - Rating the Best Deltoid Exercises for Maximum Gains! w/ Greg Doucette](https://www.youtube.com/watch?v=MSt2RMBWsDI)**

* **Barbell Seated Military Press:**
* Greg: B
* Eric: C
* **Dumbbell Lateral Raise:**
* Greg: A+
* Eric: A
* **Dumbbell Front Raise:**
* Greg: F
* Eric: B-
* **Cable Lateral Raise:**
* Greg: A
* Eric: A+
* **Cable Y Raise:**
* Greg: B+
* Eric: A+
* **Barbell Upright Row:**
* Greg: C
* Eric: C

### **[Eric Janicki - TOP 5 TRICEP WORKOUTS FOR 21” ARMS](https://www.youtube.com/watch?v=d24nAtn8w4E)**

* Tricep V-Grip Push Down
* Incline Bench Rope Skull Crushers
* Isolated Push Down on Incline Bench
* Tempo Weighted Bench Dips
* Dual Dumbbell Overhead Extension

### **[Eric Janicki - Ranking Every Triceps Exercise From Best To Worst](https://www.youtube.com/watch?v=V3DRy5ZAVTM)**

**S:**

* Incline Bench Iso Pushdowns
* JM Presses

**A:**

* Dual Dumbbell Incline Tricep Extensions
* Bar Pushdowns
* Overhead Cable Extensions
* Incline Bench Overhead Extensions

**B:**

* Close Grip Bench Press
* Overhead Tricep Dumbbell Extension
* Rope Pushdowns
* Dips
* Smith Machine Overhead Extensions
* Smith Machine Extensions

**C:**

* Skull crusher
* Overhead Single Dumbbell Extensions
* Cable Kickbacks
* Bench Dips
* Resistance Band Overhead Extensions

**D:**

* Tricep Kickback
* Reverse Grip Cable Pushdown
* Close Grip Press Ups

### **[Eric Janicki - Ranking Every Biceps Exercise From Best To Worst](https://www.youtube.com/watch?v=dkZM6Eia9ig)**

**S:**

* Incline Dumbbell ISO Curls
* Incline Bench Cable Curl (Stretch Bias)

**A:**

* Spider Curl
* Concentration Curls
* Cable Drag Curl
* Lying Curl
* Incline Bench Single Arm Cable Curl
* Incline Bench Curl (Contraction Bias)
* Heavy Band Barbell Curl

**B:**

* Preacher Curl
* Drag Curl
* Hammer Curls
* Standing Super Curls
* Standing Bar Cable Curls
* Scott Curls

**C:**

* Barbell Bicep Curl

**D:**

* Reverse Curl
* Zottman Curls
* Chin-Ups

### [Eric Janicki - Ranking Every Leg Exercise From Best To Worst](https://www.youtube.com/watch?v=jS9z9DXT4zY)

**S Tier:**

* Dumbbell Supported Deficit RDLs (using a bar for upper quad support to lean against) (Hamstrings)
* Seated Hamstring Curls (especially front-biased, leaning over) (Hamstrings)
* Modified Hack Squat (foam roller behind neck, foot plate high) (Quads)
* Smith Machine Deficit Bulgarian Split Squat (Quads, Glutes)
* Leg Press (with yoga blocks under lower back for increased range of motion) (Quads, Glutes)
* Quad Extensions (stretch-biased, leaning back, using bands for extra tension) (Quads)
* Barbell Hip Thrust (Glute Bridges) (Glutes)
* Donkey Calf Raises (Calves)

**A+ Tier:**

* Nordic Hamstring Curls (Hamstrings)

**A Tier:**

* Deficit Smith Machine RDL (Hamstrings)
* Smith Machine Squats (Quads)
* Standing Calf Raises (Calves)

**B+ Tier:**

* Barbell RDL (Hamstrings)

**B Tier:**

* Lying Hamstring Curls (Hamstrings)
* Seated Calf Raises (Calves)
* Adductor/Abduction Machine (Adductors/Abductors)
* Barbell Bulgarian Split Squats (Quads)

**C+ Tier:**

* Barbell Back Squat (Quads)

**C Tier:**

* Step Ups (Quads)

**C- Tier:**

* Front Squat (Quads)
* Walking Lunges (Full Leg)
* Cable Kickbacks (Glutes)
* Deadlift (Primarily Glutes, Hamstrings, Lower Back)

**D Tier:**

* Sissy Squat (Quads)
* Sumo Deadlift (Glutes)

**F Tier:**

* Jump Squats (Quads)
* Bodyweight Squat (Quads)