1. Squats
Squats are one of the most basic exercises you can do with weights.
If you do squats with weights, don’t risk the form and depth of your squats just to squat with more weight.
Control every move and make sure you go down with your thighs parallel to the floor.
You can try squatting using a dumbbell at the beginning of your gym journey.
2. Deadlift
Deadlifting is probably one of the best exercises for overall building your legs and lower back.
Deadlifting is excellent if your purpose is building muscles and improving your strength.
This is a very demanding and compound exercise that activates practically all your muscles.
If you are in good shape and you make sure your back is straight, you can deadlift pretty big weights.
This is how I recommend deadlifting:
5 sets
5 reps
3. Barbell bench press
No doubt, this is the most common exercise at the gym.
You can exercise on a regular bench, but I advise you to try an incline bench press to build your upper chest.
I recommend 3 sets with 8 reps.
4. Pull-ups
One of the most popular exercises performed with your own weight.
It works best for your back and it’s also good for your shoulders, abs, and biceps.
It might be difficult to do your first pull-up, but if you try hard you will see the advantages this exercise has for your muscles.
Change the grip or the angle when you lift your body so that you stimulate different parts of your body.
When you get in better shape you can do this exercise with weights.
5. Dips
Another great exercise with your own weight.
One of the best chest workouts.
It builds your chest and triceps.
Tip: Lean forward a bit to include your chest muscles more or keep your body straight to include your triceps more.
The same goes for dips as for pull-ups, when you manage to do 10 reps easily, start doing dips with weights.
6. Bent over rowing
There are different variations of rowing and they are all great for your back.
Bent-over rowing is the most efficient.
But, it is the hardest.
Well, there are no results without hours and hours of sweating.
It develops your back muscles and the effect on your body is a bigger production of testosterone.
Do 3 sets with 8-12 reps.
7. Overhead press (military press)
One of the best workouts to gain muscle and effective upper-body exercise.
This is an effective shoulder workout, too.
To build muscles you need to get up and give up the backrest and do this exercise standing.
When you do this exercise for the first time do it with lighter weights.
Do 3 sets with 10 reps.
8. EZ bar biceps curl
Also, one of the most common exercises at the gym and one of the most effective isolation exercises for your biceps.
Actually, it is #1 on my best biceps workouts.
If you do it right, you can grow some awesome biceps.
Put your elbows near your body, straighten your back and do the exercise without moving your body.
Do 3 sets with 10 reps.
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