Back squats are a great place to start because they work both the legs and core. The added weight helps to max out your reps on your legs and the stabilization required to support the bar on your upper back leads to increase work on your core's part.
2. Front Squat
Fronts squats are great because they impose less compression on the spine than back squats. In addition to this, they also work the anterior core and quad muscles far better. So it's useful to have both in your arsenal so you can work both areas.
3. Bicep Curl
Want to build bigger biceps? Try barbell bicep curls! This exercise, when done with a barbell, can give you the ability to maximize the amount of weight you use. More weight, more mass.
4. Bent Over Row
The bent over row is a very effective way to build mass in the lats and upper back. Also, working the hips and back by maintaining the hinged position required by bent over rows allows you to work your endurance of those muscles.
5. Skull Crusher
Do your triceps need improvement? Try these! Skull crushers are perfect for specifically building mass in your triceps. You'll also find that you are able to maintain a lot more control with these than many other tricep exercises.
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