Barbell Bench Press

The barbell bench press along with the best testosterone booster for males over 30 should be a staple in your chest routine unless you have some sort of problem with it which involves injury as both these things can work out wonders for you in no time. While performing this exercise, pop out your chest and arch your back as much as you can. After each rep, do not lower the weight all the way down to your chest. Instead, stop it a few inches away from your chest. Also, do not lock out your elbows after pushing the weight out. Stop just short of the point where your elbows lock…The length of your grip will determine which part of your chest will be stimulated. A wider grip stimulates the outer chest while a narrower one targets the inner chest.

Barbell Rows

Keep your feet close together (about a foot apart). Maintain a very slight bend in your knees throughout the set. Bend over to about a 100-degree angle. Arch both your lower and upper back and pull the weight up to your lower stomach.

Barbell Shoulder Press

This exercise is most effective when performed seated because doing prevents lower back injuries and better isolates the delts. Use a wide grip, which is a recommendation made by Arnold Schwarzenegger. Push the weight up over your head and lower it down to about nose level.


Definitely incorporate this exercise into your bodybuilding routine. Dead-lifts allow you to lift with higher poundages than every other bodybuilding exercise and thus stimulate the greatest amount of muscle fibers. To perform properly, keep your back as straight as possible.

Dumbbell Pullovers

This is mainly a chest exercise, but it also stimulates the upper back. Arnold Schwarzenegger claimed that this exercise not only worked those body parts, but also gave him a more expanded rip cage, which is a very favorable look to have in the bodybuilding world. An expanded rib cage makes the chest and torso look a lot bigger. If you don’t have room during your chest day to fit in dumbbell pullovers, try to incorporate this exercise somewhere else in your bodybuilding routine… When performing this movement, the back of your shoulders should be on the bench with your neck and head hanging out. As you lower the over your head drop your hips down a little bit to ensure a greater stretch of your rib cage. This exercise responds very well to using heavyweights, but just make sure you engage in a proper warm-up and build up to lifting with poundages which only allow you to execute 6-8 reps.

Incline Dumbbell Curls

Sit on an adjustable incline bench and adjusted to about a 110 or 120-degree angle. Keep your upper arms locked and stationary toward your sides and curl the dumbbells. This exercise specifically targets the upper portion of the biceps and should not be executed with super heavyweights.

Lat Pull-Down

Pop your chest out, arch your back, and pinch your shoulder blades in for each reps. If your shoulder blades and back are not mobile during the movement, this indicates that your arms are doing most of the work. During each rep, you must slightly lean back in order to pull the weight down to your upper chest. Don’t use a super heavyweight for this exercise because doing so will make it very difficult to follow these directions.


Different foot stances allocate stimulation to different muscles in the lower body. A narrow stance with the toes pointing forward best isolates the thighs while a wider stance with the toes pointed outputs more emphasis on the glutes and hamstrings. Also to better isolate the thighs, if that is in fact your goal, minimally arch your lower back while you go down for each rep… As to how far you should go down for each rep, this matter is debatable as different experts have varying opinions. However, going down to about a 90-degree angle is best served to isolate the thighs, and going down further puts more emphasis on the glutes and hamstrings. To most efficiently execute this exercise, lower the weight down at a relatively slow pace and explode it up, on the upturn.

Stiff-Legged Dead-Lifts

Keep your feet close together. Maintain a very slight bend in your knees. Try to keep your lower back as straight as possible because curving it increases the risk of injury to the lower back. Keep your arms, shoulders, and the rest of your upper body as loose as possible, as this is not an upper-body exercise. Lift the weight up using the power from your hamstrings and hips. This exercise should be a staple in your hamstrings routine.