Best Weight Lifting / Training Exercises

Weightlifting Exercises to Build Muscle Mass Quickly: Use the right weightlifting workout routine for maximum effectiveness.

This is what everybody wants to do in a gym – Weight training workouts!

Most of you would already know that weightlifting exercises are the best for building muscle mass. They give shape and bulk to the muscles of our various body parts!

But what you may not be aware of is that weight training programs also help to lose the overall body fat.

Sample Weightlifting Exercises for Muscle Mass

Here are some of the best weight training exercises to help you build muscle mass and lose body fat.

These exercises will help you get a full body workout in no time!

Please be aware that most of the exercises below require gym equipment or a complete home gym.

Weightlifting exercise for Chest

For a great chest workout, you want to work the upper, middle, and lower pectoral muscles. I really suggest flyes as the best way to work your chest muscles.

Peck Deck Flyes (on machine)

Incline Dumbbell Flyes

Incline Bench Press

Decline Dumbbell Flyes

Weightlifting exercises Back
We need to balance our chest by working out our lats. Lats are usually ignored by many novice strength trainers, which leads to injury. Make sure to balance out your body by paying special attention to your lats.

Close-grip Pull-downs

Seated Cable Rows (wide grip)

Seated Rows (close grip)

Lay Pulldowns (wide grip)

You could also perform pull-ups as part of your back routine. Remember on your back exercise to concentrate on squeezing your shoulder blades together.

Weight training program for Legs
When it comes to weightlifting exercises, I find that legs are usually never under-trained. Rather most people over-train their legs. It’s not too hard, we use them every day. You do not need to do a dozen exercises to get a great workout.

Full Squats (smith machine or body master machine)

Leg Extensions (toes pointed out for inner quads)

Leg Press (partial reps with no break at top or bottom)

Leg Extensions (toes pointed straight for outer quads)

Leg Curls

Calve Raises

Weight training for Arms

Like your legs, your arms are very easy to over-train during weightlifting exercises. The biceps, tricep, and shoulders are supporting muscle for a lot of other exercises. It’s not a bad idea to combine back and biceps of chest and triceps to reduce over training. If not, make sure to give enough rest days so your muscles can recoup.

Shoulders

Shoulder Press

Low Pulley Front Raises

Side Lateral Raises

Rear Delts

Shoulder Shrugs

Standing Barbell Rows

Triceps

Seated Pulley Tricep Extensions

Tricep Pushdown (rope handle)

Tricep Extensions

We want to make sure we work all three heads of the tricep.

Biceps

Preacher Curls (partial reps keeping range in middle)

Curls on flex machine

Lying Pulley Curls (partial reps keeping range to top half)

Exercises for Abdominals
Abdominals do not really require weighted exercises to build them. They are developed more on volume and reps than on weight. The following exercises are organized from easiest to hardest.

Lower Abdominals

Lying Leg Raises

Reverse Crunches

Vertical lying Thrusts

Hanging Knee Raises

Hanging Leg Raises

Upper Abdominals

Crunches

1/4 Sit-ups

Cross-knee Crunches

Pull-down Crunches (on pulley)

Summary

Weight-lifting exercises are the best way to quickly build muscle mass. The sample exercises mentioned here should help you reach your muscle building & weight loss goals fast. Most of these exercises require gym equipment or a complete home gym but you can even do most of these body-weight exercises with dumbbells. So now you have a complete list of weight training exercises that you can perform on your next trip to the gym.