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    The Exercises

    Get the Background Anatomy Chart Here!

    Here are the best exercises for building size, I won't go into all the minor "shaping" exercises that don't have much effect. 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 and you can't go wrong.  After you have all the size you need, you can start on the "shaping", or isolation exercises.

    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. Now on to the other lifts!

  • 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


  • Wrist curls
  • Farmer's walk


  • Sit-ups
  • Crunches
  • Hanging Knee Raises
  • Seated Knee Raises
  • Rope Pull-overs




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