Yo yo! Apologies on the minor delay on videos - working with some less than ideal wifi, but I will persevere. Hope you enjoy and find this one useful. Merci xx

THE EXERCISES 1. Bulgarian Split Squats 2. Romanian Deadlifts 3. Pull Ups (weighted) 4. Flat DB/BB Press 5. Unsupported OHP 6. Chest supported Low/Mid Row

Top 6 w/ Timestamps 1. Bulgarian Split Squats 3:07 2. Romanian Deadlifts 4:47 3. Pull Ups (weighted) 6:29 4. Flat DB/BB Press 7:13 5. Unsupported OHP 7:23 6. Chest supported Low/Mid Row 8:43

The Exercises that built my physique, Gaming, driving, and watching tv.

So great to see your technique for each of these exercises. I’ll try them all!

This video was a masterpiece- from the shots and music to the knowledge. Solid job Joe, take my like.

Farmer’s walks. I’ve been doing a couple of 30 meters or so sets in just about every training day, at the end of the session, and man it’s good. Not only it helped with my back pain, but I also got more control when dealing with heavy weights, especially in pulling motions.

Solid knowledge. Happy to see you’re traveling again Joe 👌🏼

Your way to explain every exercise is amazing 👀 👏🏻

This video is amazing. Well thought through and explained!

We have a hip thrust machine at my gym almost nobody uses. I found it's back support to be perfect for unilateral rows. Perfect angle, perfect height, good placement close to a mirror.

Thanks Joe think I will be implementing the Bulgarian Split Squats today. I have always being saying I need to incorporate it in my leg routine and your video just gave me that push to start it.

Couldnt agree more with Bulgarian Split Squats and RDL’s. They’ve been stables in my routine for years and they’re excellent.

Just stumbled onto your channel, this was so well explained and helpful. Thanks!

This is awesome! This organized so much clutter and I am so motivated to start my next workout. Thanks!

Love it joe, always great content

This is a very much appreciated video. Thank you for making it.

Short, very informative, great value packed video. Thanks a bunch Joe.

Great choice of words, great information, and great natural physique dude! I do all of these except for the Bulgarian split squat. (I usually just do a unilateral leg press) Anyway, keep up the good work!

Fantastic quality on this vid. I'll defo start doing RDLs sometimes instead of regular DL. Also interesting with your grip for pull-ups.

Great to see someone training for aesthetics rather than just size and bulk. Not everyone wants to look like the mitchellin man. Great video 👍

Almost the same list as I would pick. I do almost all of those except the shoulder press which I replace with more anatomically friendly exercises (though if only 6 exercises allowed, totally understand the pick). The Bulgarian split squats are brutal and also noticed far more development from them than squats or leg press. One of the best exercises around for quads imo. Also replaced deadlifts with Romanian deadlifts of a lighter weight. Actually amazed that you naturally picked such a similar collection to mine (Mine was also via trial and error over the years). Great video!

subscribed. Your technique/form is spot on. I respect that and am always on the lookout for that to learn and emulate.

Basically squats, deadlift, pullups, overhead press, bench press, and back row

Is cheese an exercise? All seriousness aside, thanks for making the video and sharing your knowledge and experience. I’m 59 and I started resistance training earlier this year. Your substitution for squat and deadlift make a lot of sense for me to do, as I am looking to build a combination of strength, flexibility, and and balance as I move towards old age.

great video mate, thanks. love your explanations and arrows pointing out how the exercises work

Was waiting for OHP. I'm not sure why, but I feel like this is your signature lift. Enjoyed this one. Hope youre enjoying your vacation.

Nice job Joe, I appreciate you sharing your knowledge!

I appreciate what you said about dead lifts. You can get more growth and strength using more specific exercises. Like reverse hyper extensions, squats, good mornings, etc.

Smashing video. Love the mention of mobility gains on the first two. Switching asap!

Joe, every time I pare down my routine like right now my exercises are identical to yours except I do the see-saw press because my shoulders thank me. With the Bulgarian split squat, this is the only thing that works with my quads as I am very tall. Great exercise and always hard hard work. Took me years to finally make this my main leg exercise but glad I did. Finally, I'd say the list is good for people who have trained for a long time, e.g. the parallel grip pull up causes zero aggravation of the wrist and elbow joints. I love regular pull ups, muscle ups etc but they always came with an extra cost that the parallel variant removes.

Loving Joe's understanding of experimental design and statistical confounds 😂😂😂😂

You are the first person I have listened to mention how the length of someone’s bones can make a difference. So true.

Awesome list! Thoughts on swapping pull ups for chin ups for more biceps growth, and throwing in lateral raises to make it a top 7 exercises?

I love this video. I do the same exercises except I have traded the flat DB press for incline press or pullover with the press. I feel the latter two have better carryover/functionality. Read about the history of bench press and its rise in popularity, it was more a marketing scheme(for lack of a better term) for flat benches and racks as opposed to being a beneficial workout. Pullovers hit more muscles.

Great video with in-depth knowledge broken down and explained in simple terms. A very good source for information and inspiration, thanks very much. What are your thoughts on press-ups?

Really enjoyed this style of vid. Joe delaney is my hero

This is an excellent video, Joe! Great job!

sick vid m8. Can you do one on how to get through injury recovery and progress gradually, and actually how to understand when you are not injured anymore? Ended up re-injuring meself for a couple times recently

Very good indeed. You have become a very calming and balanced talker

Nice video - thanks as always. Definitely a few exercises to prioritise here in my next split. Suggestion for you: how about a full day of eating the Planetary Health Diet? Good foods, good nutrition, and good for environmental sustainability.

Next level knowledge as always 👌

This is great information bro. Keep it going! I need to put more split squats into my routine!

""Nobody is you, and that is your power" hahahaha .. will definately use that to take the piss! Great content as usual

Thanks Joe. Very helpful!

First time I've seen one of your videos. Excellent work. Subscribed.

Love RDLs, they just work my legs so well, whilst ensuring focus on my back and core.. highly recommended

The best video on exercise in recent times.. keep posting brother...all the best 😀😀

Great video Joey, some really nice insights.

Great video and nicely presented fella thanks. I've been thinking about ditching traditional bb squats for a while now. They've just never quite felt right no matter how I've varied them over the years. Flexors nag from time to time too. Perhaps time to leave my ego at the door and switch to Bulgarian splits.

Thanks, Great information. Cheers!!!

Compound movements for the win.

Quite mad watching since the Ibiza blog days now mans got a house n blowing up the views, respect bro

Didn’t expect such a detailed analysis, good video

I agree - each one of these hit 100% good tips man

Great vid! 💪🏾

Great video Joe, very informative.

Great video my man. Agree, especially with the RDL.

great vid bud, thanks !

Very humble guy, very good video . Definitely subscribing

for overhead press I do them on my knees. it has greatly helped my back.

first video ive seen from you so i felt like leaving a comment. Very nice, thanks!

Ive pretty much replaced back squats with bulgarian split squats and they are an awesome exercise. Form is so much easier after you get the hang of balancing on one leg, and no fear of death when a squat rack isnt available 😂

I've seen a couple of your videos and immediately subscribed!

Step-ups are another great unilateral exercise. Great weekday training if your weekends involve carrying climbing gear and camping gear up mountains.

Great - back to the basics! Thanks much X O California

Fantastic information! thank you.

Joe delaney is my hero.... Happy hols bra`

Cheers Joe enjoying the content.

Trim and the watch looking fiyaa

Hello from Crete! I hope you had a good time! Nice video😎👍

Wow!. I'm surprised for that selection, specilally #1 and #2. I've always felt a good stretch when doing them. I guess I'd never do Splits with a bar, though. Thanks for that good advice

Very good. Even leaner than your 2 week transformation video. Great form on the deadlifts.

Excellent picks and reasoning. Also I'm jealous of your location!

Thanks for the video! Will try it out tonight in the gym

Joe you have some actual really good genes bro. Good size and definition. I've seen the 'natty or not guys' says people smaller than you weren't natty.

love this list!

Excellent video!!

Perfect I had the same opinion on supported rows , especially when going heavy on those machine is safety 👌

joe delaney is my hero

Enjoyed watching you shaking on military press 😉 great moves and all deserved to be on training list. I do prefer normal squat, but possibly that’s mean should do split squat more often 👍 great content

Nice vid joe will try to add the Bulgarian split squat to my leg workout

Nice picks I agree with most of your choices.

Clearly you are intelligent and insightful. I'm impressed. I'll have to sub now

You sir, deserve this like

Best arm exercises I personally love are reverse grip curls for forearms (beef up the front of your forearms), single arm triceps extensions, cable hammer curls, and straight barbell curls. Also double underhand grip shrugs work for me alot better than overhand. Another good accessory to add in leg day is work the tibialis anterior (front calf) if you want to double the calf gains 💪

The last time I was this early to a Joey D video I had no idea that there was a distance required to be social

Sweet video man!!

Hey Joe, I would love to hear your views on your top six exercises to do without weights and minimum equipment?

Great video. I learnt a lot

This video is great mate, like proper helpful

Great basics right there!

Interesting stuff. Good background music and editing too. I like that I'm not being assaulted by some bombastic intro music.

Amazing physique and genuine personality! Liked!

i wasn't expecting such a good video ngl

Quality tips mate

Nice to see a guy with intelligence explain things in english that i can understand! No bullshit, no excuses, no sales. Just as it is and explained simply how it works. Thank you.

Great Vid Boss

I love how you break down your reasonings for each exercise. As a side question, could all of these exercises be done using kettlebells to make them more accessible to those of us without convenient access to a gym?

this is going in my best vids of all time playlist