Cardiovascular exercise involves the major muscle groups moving in a repetitive motion with little to no resistance. This type of exercise recruits little muscle fiber. Weight training, on the other hand, does. There are two main types of weight training exercises--isolation and compound. The best muscle builder exercises are compound that involve multiple joints and multiple muscle groups working at the same time.
Step 1
Perform bench presses with a barbell and bench. Lie on the bench and place your hands in a wide grip. Lift the bar off the safety pins and fully extend your arms above your body. Lower the bar until it is an inch above your chest, then push it back up.
Step 2
Stand behind a loaded barbell in a shoulder-width stance to do a clean and press. Grab the bar in a wide grip, bend your knees and lift it off the ground. Rest it at the top of your chest for a split second, then press it straight above your head. Lower it back to the top of your chest and then back down to the ground.
Step 3
Stand behind the barbell with your feet shoulder width apart to do deadlifts. Bend your knees, grab the bar with a wide grip and stand up. Engage your glutes and core when you lift the bar. Let the bar just hang right in front of your body. Slowly lower it back to the ground.
Step 4
Hold dumbbells in your hands with your palms facing in to do alternating lunges. Take a step forward, bend your front knee 90 degrees and bend your back knee so it is right above the ground. Stand back up, bring your feet together and step forward with your other foot. Follow the same sequence. Make sure to keep your knee in line with your ankle when you lunge.
Step 5
Stand inside a squat rack with the barbell resting on your shoulders and your hands in a wide grip to do squats. Lift the bar off the safety pins and take a few steps back. Squat down until your thighs are parallel to the floor and stand back up. Keep your back straight the whole time you do squats and tighten your core.
Step 6
Hold dumbbells at your sides with your palms facing in to do biceps twist curls. Stand with your feet shoulder-width apart and curl the dumbbells up toward your chest. Twist your thumbs outward at the top of the movement. Squeeze your biceps, lower the weights back down and repeat.
Things You'll Need
- Barbell
- Dumbbells
- Bench
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