By William Wilson, C.S.C.S.
Photography by Keith Munyan
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Building and maintaining muscle strength and size is a simple matter, really. You learn which exercises best work which muscles, then go about performing them on a regular basis. Professional bodybuilders utilize dozens of weightroom-based maneuvers because they must optimize every fiber of every muscle, and changing angles and poundages allows for that. They also spend almost all their time working out For the rest of us, who seek strong physiques but don’t have all day to train, the best approach is to keep things simple.
On the following pages, eight major muscles are broken out, with the best and most effective dumbbell, barbell and weight-free exercise for each. Numbers of sets and repetitions, and the amount of weight lifted, are up to the individual. While there are numerous ways to train, these basic maneuvers comprise the basics for physique building on all levels |
BICEPS |
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DUMBBELLS
Alternate Curls
Stand grasping dumbbells palms out at sides. Proceed to curl the left arm up until forearm touches bicep. Pause, then lower to starting position and curl the right arm up. |
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WEIGHT-FREE
Isometric Curls
Sit with your bent right arm inside the right leg. Place your left hand on right wrist and provide resistance as you curl the right arm up. Pause, then lower to starting position. Perform sets with both arms. |
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BARBELL
Front Curls
Stand grasping a barbell palms up in front of thighs. Proceed to curl the bar up until forearms touch biceps. Pause, then lower to starting position. |
SHOULDERS |
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DUMBBELLS
Seated Lateral Raises
Sit with your back straight, grasping dumbbells palms in at sides. Proceed to raise weights out to sides until arms are parallel to the floor. Pause, then lower to starting position. |
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BARBELL
Upright Rows
Stand grasping a barbell palms down in front of thighs. Proceed to pull the bar up under the chin, extending elbows out. Pause, then lower to starting position. |
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WEIGHT-FREE
Inverted Push-Ups
Begin in a push-up position, but with hands facing each other and elbows out to sides. Proceed to push up to arms’ length. Pause, then lower to starting position. |
calves |
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DUMBBELLS
Toe Raises
Stand grasping dumbbells palms in at sides. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. |
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BARBELL
Seated Toe Raises
Sit at the end of a bench while grasping a barbell over the knees or on the thighs. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. |
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WEIGHT-FREE
Calf Stretch
Stand grasping a pole or other object a few feet away, keeping feet flat. Proceed to rise up on toes as high as possible. Pause, then lower to starting position. |
thighs |
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DUMBBELLS
Front Lunges
Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the left leg and lower until the thigh is parallel to the floor. Pause, then rise to starting position. Complete sets with each leg. |
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BARBELL
Flat-Footed Half Squats
Stand grasping a barbell on the upper back. Keeping the back straight and head up, proceed to squat until thighs are halfway parallel to the ground. Pause, then rise to starting position. |
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WEIGHT-FREE
Leg Raises
Stand with feet together grasping an object for support. Proceed to raise the slightly bent left leg a few inches up, keeping the knee bent. Pause, then lower to starting position and raise the right leg. |
FOREARMS |
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DUMBBELLS
Palms-Up Wrist Curls
With feet shoulder-width apart, sit on a bench or other suitable object. Grasp dumbbells palms up, forearms on thighs and wrists over knees. Proceed to curl weights up as high as possible. Pause, then lower to starting position. |
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BARBELL
Palms-Down
Wrist Curls
Sit at the end of a bench grasping a barbell palms down, with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then lower to starting position. |
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WEIGHT-FREE
Towel Twists
Stand grasping a towel with both hands in front of you at arms’ length. Proceed it wring it all the way one way, then the other. |
triceps |
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DUMBBELLS
Bent-Over Extensions
Grasp dumbbells palms in, bend over until the upper body is parallel to the ground and position arms at 90-degree angles as shown. Proceed to extend weights back until arms are straight. Pause, then lower to starting position. |
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BARBELL
Seated Curls
Sit at the end of a bench grasping a barbell overhead with a shoulder-width grip. Keeping the back straight, head up and upper arms stationary, proceed to lower the bar behind you until forearms touch biceps. Pause, then raise to starting position. |
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WEIGHT-FREE
Reverse Push-Ups
Begin with your hands on a chair or other object behind you, arms straight and body supported on heels. Proceed to slowly lower, feeling the triceps contract. Pause, then raise to starting position. |
back |
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DUMBBELLS
Bent-Over Rows
Grasping dumbbells palms in, and with feet close together, bend over until weights are a few inches above the feet. Keeping the back straight and head up, proceed to pull the weights up to chest level, extending elbows up. Pause, then lower to starting position, weights above the feet. |
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BARBELL
Bent-Over Rows
Straddling a barbell, bend over, grasp the bar hand over hand and raise it a foot off the floor. Keeping the knees bent and upper body stationary, proceed to pull the bar up to the chest. Pause, then lower to starting position a foot off the floor. |
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WEIGHT-FREE
Hyperextensions
Lie on your stomach with hands behind head. Proceed to slowly lift the head and shoulders a few inches off the ground. Pause, then lower to starting position. |
chest |
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DUMBBELLS
Pec Crosses
Bend over grasping a dumbbell in the left hand, palm in, the arm extended out to the side. Proceed to cross the arm in front of the chest. Pause, then return to starting position. Complete sets with each arm. |
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BARBELL
Bench Press
Lie on a flat bench grasping a barbell with a medium grip at chest level. Proceed to press the bar up to arms’ length. Pause, then lower to starting position. |
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WEIGHT-FREE
Arm Crosses
Stand with feet shoulder-width apart and arms out to sides, hands fisted. Proceed to cross arms in front of you, left over right. Pause, then return to starting position and on the return cross arms right over left. |
