There are several exercises that you should incorporate in your workout routine. You probably avoid doing these exercises partly because they are very challenging and partly because you have never heard of them.

7 Best Exercises

Best Exercises

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The following exercises are extremely effective in muscle building in both the upper and the lower part of your body. What you should do is to divide the exercises in a two-a-day workout and, as a result, you will build muscles on the entire body.

Day 1- Upper Body Workout

Crush-grip dumbbell bench press

In order for you to do this exercise, you need to take a pair of dumbbells and to lie back on a bench. Slowly lift the weights up and lower them towards your chest afterwards.

By doing so, hold the dumbbells together with their insides touching. Press them as hard as you can. Do 3 to 4 sets of 8-10 reps.

Wide-grip upright row

This exercise will help you to build the deltoid muscle. Stand with slightly bent knees and hold a barbell with your hands extended outside the width of your shoulders.

By bending your elbows, pull the barbell from your thighs to your chest. Do 4 sets of 10-12 reps.

Seated reverse-grip overhead triceps extension

Take an EZ-curl bar and sit on a low-back seat or a bench. Extend your arms and place the bar over your head. Place your hands inside shoulder width and extend them above your head.

Move your palms and forearms to face behind you. Keep your elbows as close as you can to your head and lower the bar until they bent about 90 degrees.

Make sure that you keep your elbows tight and your upper hands stationary. Do 4 sets of 10-12 reps.

Biceps ladder

To do the biceps ladder exercise set a safety bar in a power rack to a height that is above the length of the arms from the floor.

With your body hanging below the bar, take it with your arms fully extended and curl your body up. Go as high as you can by bringing your forehead close to the bar.

After completing as many reps as you can, raise the bar and do the exercise again.

Day 2- Lower Body and Core Workout

Front squat

Take a bar and place it across the front deltoids. Slowly flex the hips and knees while keeping your feet about shoulder-width apart.

Squat down until your thighs become parallel with the floor. As you do so, move your knees outwards. Do 4 sets of 6-8 reps.

Overhead squat

Take a barbell with a very wide grip and fully extend your arms. Keep the feet shoulder-width apart, the chest out and the back flat.

Keep the bar slightly behind your head and squat down. When your thighs reach parallel with the floor, stand up by pressing through your heels. Do 3 sets of 8-10 reps.

Good morning

In order to this exercise, place a barbell on your upper trap area. Lower your torso toward the floor by slowly bending your hips back.

By doing so, keep the knees slightly bent and the back flat. Return to the initial position after your torso reaches parallel with the floor. Do 3 sets of 10-12 reps.