Here are the best exercises you can do (in no particular order) for your muscles in the gym to develop and gain quality mass on your frame:
- Barbell Curls (biceps)
- Dumbbell Bench Press (pecs)
- Dumbbell Overhead Press (delts)
- Dips (triceps)
- Barbell Front Squats (quads)
- Stiff-Leg Barbell Deadlifts (hams)
- Standing Calf Raises (gastrocs)
- Wide-Grip Long Bar Pulldowns (lats)
- Crunches (abs)
- Lunges (glutes)
- Forearms (wrist roller)
The best overall muscle-building and fat-burning exercise ever:
- Barbell Back Squats (innervates the most muscles of the body and stimulates the most growth hormone release)
Brian Danley, CFT
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