Muscle Building Exercises
Trapezius (traps)
Exercise type
Upright Rows (free weight or machine)
Shrugs (free weight or machine)
Latissimus dorsi (lats)
Exercise type
Wide bar cable pull downs
Pull-ups body
Seated Cable Rows
Pull Over
Gastrocnemius (calves)
Exercise type
Barbell Seated Calf Raise
Calf Press On The Leg Press Machine
Donkey Calf Raises
Hamstrings
Exercise type
Barbell Lunge
Dumbbell Lunges
Lying Leg Curls
Bent Over Rows with weights
Triceps
Exercise type
Bench Dips
Cable Pushdown
Triceps Extension
Deltoids (shoulders)
Exercise type
Dumbbell Press
Barbell Rear Delt Row
Over Head Press
Pectorals (chest)
Exercise type
Barbell Bench Press (for mid section)
Incline Bench Press (for upper section)
Flys (machine or free weights)
Biceps
Exercise type
Dumbell or Barbell Curls
Cable Curls
Incline Bench Curls
Quadriceps (thighs)
Exercise type
Squats (the ultimate exercise)
Leg Presses
Lunges
Abdominus (abs)
Exercise type
Situps
Crunches
Leg raises