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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 ***DEADLIFTS***.  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 deadlifts a regular part of your workout.  See the video here to see how it's done.  Now on to the other lifts!

 

Click on the bodypart you want to work or see below the picture.

 

    Chest:

  • Bench Press

  • Incline Press

  • Dips

  • Flyes

  • Cable Crossovers

 

  • Bent-over Rows

  • Seated Rows

  • Lat Machine Pull-downs

  • One-arm Dumbbell Rows

  • Chin-ups

  • Deadlifts

  • T-Bar Rows

  • Squats

  • Leg Press

  • Hack Squats

  • Knee Extensions

  • Hamstring curls

  • Stiff Legged Dead-lifts

 

     Shoulders and Traps:

  • Military Press

  • Behind-the-Neck Press

  • Laterals

  • Upright Rows

  • Shrugs

  • Farmer's Walk

 

     Calves:

  • Standing Calf Raises

  • Seated Calf Raises

  • Donkey Calf Raises

  • Leg Press Calf Raises

 

  • Barbell Curls

  • Dumbbell Curls

  • Hammer Curls

  • Preacher Curls

  • Incline Curls

  • 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

 

 

 

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