1.Squat: The squat is almost a must when it comes to working out, especially if you’re looking to develop your legs. Not only does the squat work your legs, but it also makes your whole body work hard. When you think of the squat, of course you primarily imagine it working your legs, but it also has a huge impact on the core and lower back. Being heavy weights are usually used, and it’s vast muscle use, it helps your body produce a lot of testosterone, so other exercises are more effective, and growth is more likely.
2.Deadlift: As we’ve already done an article on the deadlift, you may already know how important it is, but we’ll give a little resume of what it can do. Form is extremely important while performing this exercise. The deadlift literally works your whole body, and can improve everything from muscle growth to posture. It also produces a lot of testosterone, and can be beneficial all over. It really is an extremely complete, compound exercise that everyone should perfect and include in your routines, because it can really help overall results and progress.
3.Standing Press: The press is another compound movement, especially when performed standing. It works your shoulders primarily, but it also forces your core to support the weight as you press it over your head. Yes, it can be dangerous without proper form, but with the form down, it can have positive results.
4.Pull-Up: The pull-up is great because it really forces you to use a lot of strength. You don’t have to worry about weight to start, because lifting all of your bodyweight can be extremely tough to begin with. It’s a great way to measure your progress when it comes to strength improvement as well, as you will notice yourself progress in number of reps, and eventually added weight!
5.Clean: The clean incorporates the deadlift with a more complicated movement of flipping the bar up, and onto your chest. It’s something you shouldn’t attempt until someone demonstrates the proper form. It can be dangerous, but when properly performed, it really works your legs, shoulders, and upper back. It’s a tough exercise as well; it will really make you sweat, and feel the cardiovascular burn.
6.Lunges: Lunges are one of the best exercises to really feel the burn and develop legs. They’re great, tiring, and super painful. You can literally feel your leg muscles tearing, as you get higher into the rep range with this exercise. It’s also good for beginners, because you can still feel the burn without weight. You can even do variations with no weight, like jumping lunges. You can do a lot of things with the lunge.
7.Flat Bench Press: Flat bench is obviously one of the best ways to develop your chest, but it also produces much testosterone, and promotes overall strength gain in the upper body.
8.Flat Dumbbell Press: Much like flat bench, flat dumbbell press is great for the same reasons, but also for working stabilizing muscles. Due to the fact you have a dumbbell in each hand, your stabilizing muscles must work much harder than on bench. It’s great to throw your body off, and promote growth.
9.Incline Bench Press: It’s the same as flat bench, but allows growth on the upper chest, which will make you look bigger.
10.Incline Dumbbell Press: Similar to incline bench, but with the effects of the stabilizing muscles due to the use of individual dumbbells
If you’re looking for help, and guidance when it comes to incorporating these exercises into your routine, Marc would love to help you achieve your goals faster & can make you a personal plan. You can find all the packages he offers here.