If you’re tired of the way you look and the little muscle mass you have, you probably want to join a gym or start exercising at home.
But what do you do after that? But sadly a lot of the beginners don’t know much about proper exercise and because of that they don’t get the results they want.
And that’s why we’ve set up a list of the exercises you need to include into your training program in order to reach your goal.
1. Bench press
One of the most famous lifting exercises, the Bench press exercises is the perfect core lift for targeting the triceps and the chest. You can perform this exercises in different ways, like the flat, incline, decline and the close grip. If you are beginner you should probably start with the flat bench which you should perform with a barbell or with dumbbells.
2. Barbell rows
The perfect exercise is you want to develop the middle back, the biceps and the lats. What you need to do is bend at the waist and keep the back straight, and then pull the barbell towards your chest. You can also use dumbbells.
3. The Military Press
What you need to do to perform this exercises is hold a barbell at your shoulder level and in front of your head, then slowly raise it above your head. This exercise perfectly targets the triceps and the shoulders. You can also perform it by holding the barbell behind your back.
An amazing exercise which targets the lower back, and you need to pull the barbell from the floor, push with your legs and keep your back straight. This exercise also targets the traps, the forearms and the middle back.
5. The Barbell squat
One of the most used exercises and considered to be the best lifting exercise. What you need to do is rest the bar across your back and the shoulders and stabilize it with your hands, and then do a deep squat, but make sure your back is straight and your chest is out.