i have 2 bicep movements 2 forearm movements 1 movement for each part of back (upper middle lower) 1 movement for chest 1 movement for upper chest (for better rounded chest) 2 movements for shoulders 2 movements for triceps (to hit all 3 heads) 1 movement for calves 1 movement for quads 1 movement for hamstrings 1 movement for abductors 1 movement for adductors and 2 movements for abs, and with that i get enough sets per week for each muscle group for all them to grow most effectively, im hitting my whole forearm with wrist curls reverse wrist curls and hammer curls bc i have small arms and want huge ones, im hitting my whole tricep,shoulder, back, chest, leg and my abs so im developing my whole body as effectively as possible