If I could pick 25 exercises to build a complete physique, these are the ones. Out of the hundreds, if not thousands of exercises that I've done in my life, these are the best of the best. And here's the crazy part. To keep things interesting, I'm going to try to set a new personal record on all 25 exercises. That was actually harder than I expected.

Usually, when I film exercise demos, I use light weights so I can focus on proper technique. In this video, I'm going to load up some real weight and push myself as hard as humanly possible while still using good technique. If I don't hit any new PRs, maybe I'm past my peak. If I hit PRs on all 25, that means I'm still making gains. Wish me luck.

25. Machine Lap Pullover

In the number 25 spot, I've got the machine lap pullover. I actually just got this vintage Nautilus lat pullover machine from the '90s for the muscle lab, and I've been using it every week. I absolutely love it. I had to include it as an iconic bodybuilding exercise for the lats, popularized by six-time Mr. Olympia Dorian Yates. It's one of the very few back exercises where you can isolate the lats while still overloading it with some serious weight. I wish I could put it higher, but since most gyms don't have it, it's just squeaking in at the 25th spot.

And that's PR number one. Since this is still a new exercise for me, that was a pretty easy one.

24. Dumbbell Shrugs

Number 24, dumbbell shrugs. These are making the top 25 because the upper traps have such a big impact on how muscular you look, yet they are often overlooked. I really like the dumbbells here because they're so simple. You don't need to load up a barbell or a machine. Just grab a pair of dumbbells and start shrugging.

23. Standing Calf Raise

Moving to number 23, I've got the standing calf raise. The calves are the only muscle of the legs that you will always see in shorts. People respect a set of well-developed calves. Research shows that standing straight leg calf raises are significantly more effective than seated bent leg calf raises. So, these are my main go-to for calf gains.

22. Dumbbell Wrist Curls and Extensions

Number 22 is a superset of dumbbell wrist curls and extensions. The forearms are kind of like the calves of the upper body. If you're wearing a t-shirt, your forearms will always be visible and make it immediately obvious that you're a serious lifter. Just grab a pair of dumbbells, brace your arm against a bench, and flex your wrist back and forth.

21. Neck Curls and Extensions

Next up at number 21, I've got neck curls and neck extensions. Just like your calves and forearms, your neck will be visible in clothes. A bigger, thicker neck not only makes you look more jacked, it can also reduce headaches, prevent neck pain, and help you take a punch better.

If you're new to neck training, do plate-weighted neck curls supersetted with head harness neck extensions twice a week for 10 to 15 reps and your neck will grow.

20. Cable Crunch

Now we're into my top 20 exercises of all time. Coming in at number 20 is the cable crunch. Cable crunches are one of the very few ab exercises that you can easily progressively overload by adding a little weight each week, leading to a more prominent six-pack once you're lean enough for it to pop through.

19. Machine Pec Deck

At number 19, the machine pec deck is hard to beat for pec isolation. You're locked in against this seat, so all the tension coming from this weight stack is going straight to your pecs.

18. Reverse Pec Deck for Rear Delts

Number 18 is the reverse pec deck for the rear delts. This allows you to get about twice the range of motion, and a longer range of motion is beneficial for muscle growth.

17. Weighted Dips

Weighted dips, numbered at 17, can build mass for the pecs, front delts, and triceps, and they are great for progressive overload.

16. Nautilus Glute Drive

At number 16, if you don't have this machine, a barbell hip thrust still does the trick, but I find the machine more comfortable on my hips.

15. Beijian Cable Curl

Number 15 is the Beijian cable curl, an exercise I've been doing for about 10 years now, where you get to train the biceps while maintaining high tension throughout.

14. Deadlift

Deadlifts are fundamental strength training exercises that everyone should learn how to do at least once in their life. They build strength and power significantly.

13. Overhead Press

The overhead press, or OP, is essential for building strength and should be incorporated into any serious workout program.

12. Walking Lunge

The walking lunge is very effective for glute activation. Use dumbbells for added weight.

11. Bench Press

While not everyone may see a need for the bench press for hypertrophy, it is a basic exercise that is important to get strong at at some point.

10. Seated Leg Curl

The hamstrings make up a large part of your thigh mass, and seated leg curls have proven to be effective for growth.

9. Leg Extension

Coming in at number 9, the leg extension is an easy way to isolate your quads and shows plenty of benefits for muscle growth.

8. Overhead Cable Triceps Extension

The overhead cable triceps extension is a great way to increase triceps growth.

7. Preacher Curl

The preacher curl is essential for bicep training, offering a great opportunity to build those show muscles.

6. Lateral Raise

The lateral raise helps develop the side delts for a broader, X-frame shape, which is crucial in bodybuilding aesthetics.

5. Chest Supported T-Bar Row

This is my favorite for mid-back training. The chest support prevents cheating, ensuring that your back is growing.

4. Romanian Deadlift

The Romanian deadlift is vital for programming hip hinge movements effectively.

3. Incline Bench Press

The incline bench press serves as my go-to pressing movement, allowing the activation of both delts and pecs effectively.

2. Pull-up

The pull-up has significantly improved my back strength and aesthetics.

1. Squats

At number one, squats are the king of all exercises, crucial for developing the lower body and improving overall strength.

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Thanks for reading! Stay strong and keep pushing your limits!