Top Weight Lifting Exercises

The M-F-T gang has compiled The list of Top Weight Lifting Exercises for you, our loyal viewer.

These are the tried and true, old school, best bang for your buck, free weight exercises for building muscle.

Some other websites and magazines have overcomplicated the weight training game. Their goal is to sell you the latest piece of muscle building gear or magic supplement.

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The Top Three Weight Lifting Exercises
• Barbell Squat- The mother of all leg exercises, squats work your Quadriceps, Glutes, Hamstrings and Erectors.
  Alternate Versions:
  • Barbell Front Squat

  • Wide Stance Squat

  
  

• Barbell Deadlift- This exercise builds your Lats, Glutes, Erectors, Rhomboids, Teres, and Trapezius.
  Alternate Versions:
  • Romanian Deadlift

  • Sumo Deadlift
  
  
  
• Bench Press- The Bench Press will build the Pectoral, Front Deltoids, Latisimus and Tricep muscles. For a tricep emphasis narrow your grip. A wide grip works the Pecs more.

Second Level Exercises

Overhead Presses-These drills will work your upper Pecs, Deltoids and Triceps.

• Standing Military Press
  Alternates:
  • Seated Dumbbell Press

  • Behind the Neck Press
  
  
  Triceps Presses-These Tricep isolation exercises have many variations.

• Tricep Extension
  • Lying Tricep Extension

  • Seated Tricep Extension
  
  
  Biceps Curl

• Barbell Curl- Dozens of variations of curls work both inner and outer Biceps along with your Forearms and Brachialis muscles.
  Alternates:
  • Incline Dumbbell Curls

  • Dumbbell Curl

Third Level Exercises

Abdominals- There are hundreds of Ab exercises. These exercises will strengthen your upper abs, lower abs and obliques.

• Decline Bench Sit Up
  Alternates:
  • Janda Sit Up

  • Plate Twist
  
  
  Calf Raises-Again, there many variations to this exercise. High reps are your best bet with calf work.

• Standing Barbell Calf Raises
  • Seated Calf Raise

  • Donkey Calf Raises

• Romanian Deadlift- This cruel Eastern European exercise builds your Erectors, Glutes and Hamstrings.
  
  
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