Let's be Swolemates: 10 Essential Muscle Building Exercises

muscle building exercises

Sometimes you don’t have a chance to get to the gym several times a week. And sometimes it’s hard to know how to divvy up muscle groups and make sure you’re working your entire body enough. So here’s a checklist of 10 essential muscle building exercises that you can focus on in one day or two. If you’re splitting up this program into two days, give yourself at least 48 hours to rest in between to ensure proper recovery. These moves will improve full-body strength and help you increase serious lean muscle mass if done consistently.

Your 10 Swole-ssential Muscle Building Exercises:

1) Pull-up

2) Deadlift

600lbs 5 x 3 for today’s work #Deadlifts also check out my boys @eddycoan shirts

A video posted by TITAN #PowerBodyBuilding (@naturalsups) on

3) Goblet Squat

@karltowns crushing his offseason work #gobletsquats #nba #twolves #nbasummerleague

A video posted by David Crewe (@davidcrewe) on

4) Clean and Press

5) Lateral Lunge with a High Pull


**Video only shows lateral lunge without high pull. You can see a high pull here. Combine the the high pull when retracting form the lateral lunge.

6) Dip with Alternating Leg Lift

** Video only depicts a dip. In a fluid motion, alternate lifting legs before starting each rep.

7) Bench Single-Leg Hip Thrust

8) Biceps Curl to Triceps Extension

9) Shoulder Raise

Lebih luas bahu lebih selesa untuk bersandar… #shoulderworkout #shoulderraises #bodybuilding

A video posted by BUILD BY PAIN (@nasheer_rahman) on

10) V-sit


Perform three sets of 12-15 reps of each move at least once a week. Every two weeks, increase the challenge by adding weight or increasing your speed or total sets. You can decrease the total rep count to 8-12 reps once you’re using a heavier weight with good form and increase your total sets as well.

Free Les Mills Class at Golds Gym Northwest

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Blaire Rummel co-owns a woman’s fitness facility and blogs for several gyms across the country. She has been personal training since 2005. She holds a Bachelor’s and Master’s degree in Clinical Psychology and is licensed as a Marriage and Family Therapist. She has a personal training certification from NASM and a certification in Functional Movement Systems. She has been trained and specializes in TRX training as well. She played Division 1 softball where she was an Academic All-American and has competed in several fitness competitions over the past decade. She resides in Oregon with her husband and 4-year old daughter.