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Here are some basic building muscle
exercises that target specific areas of the body. Every beginning
strength trainer should incorporate these into their own workout
regimens:
Chest - Dumbbell pullovers for the upper pectoral muscles.
 With
your weight bench set parallel to the floor, your head supported, and
your feet on the floor, hold a dumbbell with both hands, supporting
the underside of the top plate with your hands. Raise the weight up
over your chest, keeping your elbows slightly bent.
Inhale and lower the weight back behind your head to the limit of your
range of motion. Hold the stretch for a couple of seconds before
exhaling and returning the weight to its beginning position.
Stomach - Reverse crunches for the abdominal muscles.
Lie on your back on the floor, raising your head and upper shoulders
slightly. Lace your
fingers together behind your head and keep your elbows wide apart.
Keeping your head in line with your body, bend your knees 90 degrees
and raise your feet 1 or 2 inches from the floor.
Keeping the rest of your body still, lift your knees up in a smooth
motion toward your head. When your knees are directly above your upper
abdomen, pause for a moment, contract your abs, and then lower your
feet slowly. Do not let them touch the floor and keep your ab muscles
tight throughout the entire range of motion.
Back - One-arm dumbbell rows for the back muscles.
Place one hand and one knee on a bench,
keeping your back parallel to the ground. Grip one dumbbell and let it
hang to your side.
Pull the weight upward and back slightly toward your hip while keeping
your elbow close to your body. Pause, then slowly lower the weight to
the starting position.
Legs - Squats for the quadriceps and
glute muscles.
 Holding
a dumbbell in each hand and down by your side, spread your feet
approximately shoulder-wide. Pull your shoulder blades back.
Slowly bend your knees and stop when your thighs are parallel to the
ground. Keep your knees from moving forward past your toes, as this
will help keep your back in its naturally arched position. Return to
the starting position slowly and repeat.
Arms - Standing bicep curls
 Standing
with your feet shoulder-wide and knees slightly flexed, work your
hands toward the middle of the curling bar, gripping it at the first
bends you reach.
Inhale, then slowly raise the bar toward your shoulders while your
exhale. Keep your shoulders close to your sides without letting them
move around. Inhale and slowly return the bar to its beginning
position.
Incorporate these basic building muscle exercises into your daily
workout routine and see the difference they'll make to your physique!
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See how Jon Benson incorporates these
exercises into the fastest workout ever!
Read my review of his '7 Minute Muscle' workout!
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