Building a Complete Physique
A well-rounded training program targets all major muscle groups. Here's a breakdown of the best exercises for each area of your body.
Chest Exercises
Primary: Bench Press
The king of chest exercises. Works the entire chest along with shoulders and triceps.
Also Great:
- Incline Dumbbell Press - Targets upper chest
- Cable Flyes - Isolation for stretch and contraction
- Push-Ups - Bodyweight classic that works anywhere
Back Exercises
Primary: Pull-Ups / Lat Pulldown
Nothing builds a wide back like vertical pulling movements.
Also Great:
- Barbell Rows - Thickness builder
- Single-Arm Dumbbell Rows - Great for muscle imbalances
- Face Pulls - Rear delt and upper back health
Shoulder Exercises
Primary: Overhead Press
The fundamental shoulder builder, either with barbell or dumbbells.
Also Great:
- Lateral Raises - For wider shoulders
- Rear Delt Flyes - Don't neglect the back of shoulders
- Arnold Press - Hits all three heads
Leg Exercises
Primary: Squats
The ultimate lower body exercise. Targets quads, glutes, and core.
Also Great:
- Romanian Deadlifts - Hamstrings and glutes
- Leg Press - Quad focused, easier on lower back
- Bulgarian Split Squats - Single leg strength
- Calf Raises - Don't skip calves!
Arm Exercises
Biceps
- Barbell Curls - Heavy compound bicep work
- Incline Dumbbell Curls - Stretch at the bottom
- Hammer Curls - Brachialis and forearms
Triceps
- Close-Grip Bench Press - Heavy tricep builder
- Skull Crushers - Long head focus
- Tricep Pushdowns - Great pump and isolation
Core Exercises
- Planks - Anti-extension stability
- Cable Crunches - Weighted ab work
- Hanging Leg Raises - Lower abs
- Pallof Press - Anti-rotation strength
Creating Your Routine
Use WinGym Exercises to explore over 130 exercises organized by muscle group. Each exercise includes:
- Detailed photo guides
- Proper form instructions
- Target muscle information
A balanced program hits each muscle group at least twice per week. Start with compound movements when you're fresh, then move to isolation exercises.
Remember: consistency beats perfection. Pick exercises you enjoy and can perform safely, then stick with them long enough to see results!
