In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Despite their popularity, squats have frequently resulted in injuries to the lumbar spine and knees, requiring modification from the standard squat with an olympic bar, with multiple variants now used.

This is a good exercise for shaping the biceps. Looks almost entirely like the Standing Barbell Curls, but there are also elements from the Standing Dumbbell Curls. Can be performed standing or lying with one or two hands and with different grip, with handle (lever) or rope (cable). During curl your elbows should remain close to your body, and your armpits must be parallel to each other. The body must be fixed - just fold it into the elbows.

Calf raises

Suppression of the bar lying in a narrow grip exercise is used mainly to increase the mass of the triceps.

Concentration Curls exercise is excellent for shaping the biceps.

Extremely easy to implement exercise.

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

Dips are used primarily to increase muscle mass on the chest and triceps.

Dumbbell Curls is an excellent exercise for building biceps mass.