Introduction
Welcome, fellow lifters, to the raw, unfiltered guide to the essential lifts for each muscle group. These lifts are the bread and butter of your journey to building size and strength.
Shoulders: Dumbbell Shoulder Press
Let's kick off our journey with the Dumbbell Shoulder Press. Seated or standing tall, grasp the weights firmly and press upward with controlled strength. This compound movement targets the deltoids, fostering shoulder stability and strength essential for every lifter's arsenal. If you need an extra 10kg in strength, use our reinforcement 'Push Gear'.
Complementing the press, Lateral Raises refine shoulder aesthetics. With a slight bend at the elbows, raise the dumbbells laterally to shoulder level. This isolation exercise hones the lateral deltoids, enhancing shoulder width and definition for a balanced physique.
Chest: Benchpress
Nothing beats the Benchpress. You lie down and just push. The Benchpress will not only build a superhero Chest but also explode your arms if your consistent.
You can add some sort of Chest fly (dumbbells or machine), to sculpt the chest, especially the sides. Doing a combination of the two will guaranteed give you a strong and strong looking chest.
To make sure you're reaching your full strength potential, pickup a pair of elbow sleeves. Any will work, we have an strong and affordable pair.
Back: Dumbbell Row
Next up, we have the dumbbell row. This lift is all about unleashing the power of your back muscles to pull that weight up towards your waist like you're starting a lawnmower. It's a test of strength, control, and concentration, but with each rep, you're building a monster back.
Adding any Machine Pulldown complements this, providing a different angle for targeting the back muscles and making your back wider. For maximum potential you'll need straps to be able to keep a grip. Get a pair of straps. We have Straps, if you're interested.
Arms: Tricep Pushdown
Ah, the Tricep pushdown. It's the lift that every lifter knows and loves. Any variant of the Tricep pushdown, will make sure you get meaty arms. Pick whichever grip gives you the best pump.
Complimenting the Tricep pushdown, you have the Barbell curl. These should be heavy and to failure. Some raw sets of Barbell curls will quickly add two balloons of muscle to your arms.
Legs: Squats
We know. It's a tough one. Not always fun, but neither are little chicken legs. You can make it a little more fun by strapping up with our affordable 'Legs' gear which will let you ego lift a little. Be careful.
3 good and hard sets of squats. Heavy 6-8 reps. Add a little weight every week until you can't. Then focus on form, then back to adding weight. Add the leg extensions and curls to give you leg definition and mass around the quads and hamstrings.
Conclusion
And there you have it, fellow lifters: the essential lifts for each muscle group. These lifts may be tough, they may be challenging, but they're the key to gaining muscle as quickly as possible. So grab those dumbbells, cables, or whatever iron you have, and unleash the inner beast.