Friday Favorites: A List of My Favorite Exercises

It’s Friday, workout is done, and we’re getting excited for the weekend of football, food, and fun.

I’m sorry, I have to:

Todays post features my favorite exercises for each muscle group. I got this idea from a great strength coach down in Boston, Ben Bruno. You can find his content HERE

You will see in this list I didn’t list barbell squat, traditional deadlift, bench press, military press, or any other common exercise you see in every commercial gym, everyday. Although those exercises may have a place in your program, I challenge you to think outside the box.

Also, please note these exercise are a list of my favorite exercises, and not applicable to all situations, as exercise selection and program design should be on a case by case basis.



  • Trap Bar Deadlift
  • Snatch Grip RDL
  • Bulgarian Split Squat
  • DB Reverse Lunge to SLDL
  • Safety Squat Bar Box Squats
  • Kettlebell Swings
  • Monster Walks (with mini band)


  • TRX Push-Ups
  • DB Incline Alternating Press
  • Slideboard Push-ups


  • Chin-ups
  • Bent Over Row
  • Kneeling V-Grip Cable Rows


  • Standing Alternating Neutral Grip DB Press
  • TRX Posterior Fly
  • BIG 60: 60 reps, 1 set, 20 reps of lateral, front, and posterior raises. BRUTAL!


  • Dips
  • TRX Triceps Extension
  • Close Grip Bench Press


  • Kettlebell Hammer Curls
  • Chin-ups


  • Landmine
  • TRX Fallouts
  • Ab Rollouts
  • Pallof Press

That’s it folks. What are your favorite exercises?

Did you like what you just read? Be sure to share it on your favorite social media site! 


About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
This entry was posted in About. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s