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Basic Exercises

When you’re training for added power and muscle mass, you should work with basic exercises in which you can use heavy weights to develop large muscles. Here’s a list of the best basic exercises for each muscle group:

Muscle Group


Incline Barbell Presses

Incline Dumbbell Presses
Decline Barbell Presses
Decline Dumbbell Presses
Flat-Bench Barbell Presses
Flat-Bench Dumbbell Presses
Lats (width) Chins, Pulldowns
Lats (thickness) Barbell/Dumbbell Bent Rows
T-Bar Rows
Seated Cable Rows
Trapezius Barbell/Dumbbell Shrugs
Lower Back Deadlifts
Back Extensions
Quadriceps Back Squats
Front Squats
Leg Presses
Hamstrings Stiff-Legged Deadlifts
Lying Leg Curls
Calves Standing Calf Raises
Seated Calf Raises
Machine Toe Raises
Deltoids Barbell/Dumbbell Presses
Machine Presses
Upright Rows
Biceps Barbell Curls
Dumbbell Curls
Barbell/Dumbbell Preacher Curls
Triceps Lying/Seated Barbell Extensions
Close Grip Bench Presses
Forearms Barbell Wrist Curls
Reverse Barbell Wrist Curls
Reverse Barbell Curls
Official Apparel Cell Expansion Protocol Program
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