|
|
|
|
The Exercises
Here are the best exercises for building size. I won't go into all the minor "shaping" exercises, there will be plenty of time for those after you get the size you want.
The best exercises for building size are the basic compound movements, which are listed here along with a few other good ones. Stick to these for your primary exercises and you can't go wrong.
It's unanimous, the single best exercise is **DEAD LIFTS**. If you could do only one exercise, this would be the one to choose. It works almost every muscle in the body , the legs, the whole back and traps, the abs, arms, and even the chest indirectly. These are very taxing and should only be done every two or three weeks (unless it really is the only exercise your doing). Make dead lifts a regular part of your workout.
Bench Press
Incline Press
Dips
Flyes
Cable Crossovers
Bent-over Rows
Seated Rows
Lat Machine Pull-downs
One-arm Dumbbell Rows
Chin-ups
T-Bar Rows
Squats
Leg Press
Hack Squats
Knee Extensions
Hamstring curls
Stiff Legged Dead-lifts
Military Press
Behind-the-Neck Press
Laterals
Upright Rows
Shrugs
Farmer's Walk
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
Leg Press Calf Raises
Arms:
Biceps:
Barbell Curls
Dumbbell Curls
Hammer Curls
Preacher Curls
Incline Curls
Triceps:
Close-grip Bench Press
Lying Triceps Extensions
Standing Triceps Extensions
Triceps Press Downs
Overhead Pull-overs
Dips
Bench Dips
Forearms:
Wrist curls
Farmer's walk
Abdominals:
Sit-ups
Crunches
Hanging Knee Raises
Seated Knee Raises
Rope Pull-overs
|
|