🏋️ the best bodybuilding workouts for every body part

Ahhh, spring is in the air! The days are getting longer, and it's starting to turn beautiful outside. But it's perfectly fine if you still want to spend an hour or four inside the gym. 

Before we start, today's newsletter is presented by Diamondback Fitness, makers of the 1280ef elliptical machine. You can save 10% on this award-winning cardio machine right now by using the code "BBE2DF10" at checkout.

The 2023 Pan American Weightlifting Championships begin this week in Argentina. You better believe Team USA's roster is ready to throw the kitchen sink.

Inderraj Singh Dhillon might be an underrated powerlifting figure right now. But based on his recent 385.8-kilogram (849.8-pound) deadlift record, that label won't last long.

It’s not hard to create a good bodybuilding workout program, but it’s also not hard to create a bad one. Here are the best plans for your chest, back, shoulders, arms, and legs.

Weightlifting

Team USA's Star-Studded Pan-American Lineup

There are probably two flagship weightlifting competitions every year: The International Weightlifting Federation (IWF) World Championships and the Pan American Weightlifting Championships. And we're lucky enough to watch the latter this week. 

The annual Pan American Weightlifting Championships begin today. And in case you were wondering, Team USA is bringing its absolute best to the Argentinian strength fray. 

Six of seven Team USA Olympians — including Mattie Rogers, Kate Vibert, and Meredith Alwine — all expect to compete. This is the most number of Americans on one team since the 2020 Tokyo Olympic Games. Nothing is ever certain, but we'd expect some fireworks from this group. 

From Our Sponsor

Say Goodbye to Bulky Equipment

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With adjustable stride lengths and compact footprint, the 1280ef combines the best of running and elliptical motion into a space-saving, lightweight design that can fit in any room. Its smooth and natural motion helps eliminate strain on your hips, knees, and joints, so you can focus on getting the most out of your workout.

Stay in control with the digital touchscreen display and multi-position handlebars. And the 1280ef comes pre-programmed with multiple workout options, so you can customize your routine to meet your fitness goals. The magnetic resistance levels and wireless heart rate receiver allow you to fine-tune your workout and track your progress.

And right now, BarBend readers can use code “BBE2DF10” to save an extra 10% on the next evolution of ellipticals.

Powerlifting 

Inderraj Singh Dhillon's Deadlift Quest

Inderraj Singh Dhillon refers to himself as a "bearded warrior" on his Instagram profile. And if you watch the powerlifter compete, you'll realize that moniker is an understatement. 

Earlier this month, Singh Dhillon captured a raw 385.5-kilogram (849.8 pounds) deadlift at the 2023 British Powerlifting (BP) Eleiko British Open Classic Championships. The astounding pulling mark is a BP record in the 120-kilogram weight class. It also sets him up for more potential history later this summer. 

Singh Dhillon will vie for the 120-kilogram International Powerlifting Federation (IPF) deadlift record at the 2023 IPF Worlds. The current mark? Exactly what he pulled in the British setting. Get your popcorn ready for Valletta, Malta, this June. 

Training Tips

Build Every Body Part Better

Finding a tested and all-inclusive workout that fits your needs can be challenging. You don't want to focus on your chest while neglecting your legs. You want to do everything, and the struggle is so, so real. Well, we're here to help. 

From a complete chest routine featuring various presses to attention being paid to every last inch of your back, we've broken down the best muscle-building workouts for your chest, back, shoulders, arms, and, of course, legs.

Never again will you have to worry about leaving something out of your packed training day. 

Cardio

What to Look for in an Elliptical Machine

Commercial gyms worldwide seem to observe an unspoken code: At least one cable machine must be out of order, they never play the song you want when you want it, and they always — always — keep a sweaty elliptical machine tucked away in the corner.

Public gym music may be a travesty, but we can get behind the elliptical. This cardio machine provides a full-body, low-impact aerobic workout in about 20-30 minutes. And if you're looking to buy an elliptical for your home gym, there are a few things you need to consider, like: 

• How much space will it take up?

• Can it connect to smart monitors?

• Is the stride adjustable?

We partnered with Diamondback Fitness to create a comprehensive buyer's guide for anyone looking to get an elliptical of their own. So read up before you commit.

Everything Else 

Shaun Clarida Wants to Flex on Flex Lewis

• Now the owner of two 212 Olympia titles, Shaun Clarida wants to break James "Flex" Lewis' record. The superstar is six away from history.

• Tom and Luke Stoltman were recently featured on HBO's Real Sports, and it predictably lived up to the hype.

• Looking for more total-body strength and conditioning? The Turkish get-up will be your best friend.

Sound Off!

Days That Make You Go "Ugh" 

The Results Are In! 

Your Favorite Squats

In the March 20 edition of The BarBend Newsletter, we asked you to name your favorite squat variation. Here's how you voted: 

1. Front squat (34.2%)

2. Zercher squat (18.6%)

3. Kettlebell squat (17.1%)

4. Split squat (13.3%)

5. Other (8.7%)

6. Pistol squat (8.0%)