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:
3) Goblet Squat
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
When you do your first set of hip thrust using 135 pounds and you realize that you forgot the pad and that it hurts like shit but you KEEP GOING 👌🏼💪🏼 . . . #bodybuildingmotivation #bodybuilding #strongmother #mystrongmoment #hipthrust #gymtime #weightlifting #bulkingseason #bulking #igfitness #igfitmoms #fitmomsofig
8) Biceps Curl to Triceps Extension
9) Shoulder Raise
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.