A bodybuilder divides his body into 5 regions, and has a set of exercises to do for each. A staggered exercise program will focus on a different region each workout. The five regions are arms and shoulders, back, chest, abdominal and legs. While there are specific exercises that can be done to work any muscle, there are also several core lifts that work a range of groups, and should be included in any exercise plan.

Arms and Shoulders

The arms and shoulder consist of 4 main muscle groups. The forearms are used to raise and lower the wrists, and provide grip strength. They can be worked with normal and reversed wrist curls. The biceps are probably the most well known muscle for beginners. They are the large muscle on the front of the upper arm.

The best exercise for the biceps is the traditional curl, although there are many variations, including barbell curls and dumbbell curls with a variety of wrist positions. The triceps are the often underdeveloped muscle on the back of the upper arm. They are used for straightening the elbow.

A large triceps is instrumental in giving the arm its overall shape and size. A typical triceps exercise is an arm extension, where a dumbbell is held behind the head while standing, and then the arm is straightened, raising the dumbbell up.

The main shoulder muscles at the top of the arm are known as the deltoids. The best exercise for them is the dumbbell arm press, where you hold two dumbbells on either side of your head and push them upwards. Another deltoid exercise is arm raises. Hold a dumbbell at arms length in front of you while sitting or standing. Then raise the dumbbell until it is over your head.

Back

A well developed back is crucial for many of the poses used by professional bodybuilders. The back consists of the lats and the traps, and can be worked with a combination of rows, lat lifts and dead lifts.

Chest

The main muscles in the chest are the pectorals. For any aspiring bodybuilder, these are the muscles that you will need to develop the most size. The best exercises for developing pectoral mass are the traditional bench press and dumbbell flies.

Try to do the bench presses with a barbell and not the machine. While you will need a spotter while using the barbells, you also do more work on your arms and shoulders, helping to build your overall physique.

Legs

The three muscle groups of the legs are the calf muscles in the lower leg, and the quadriceps and hamstrings of the upper legs. These are worked with some machine lifts like leg extensions for the quads and hamstring curls. They can also be worked with squats and lunges.

Abs

The abdominal region is a focus of your body. Because of its central location, it is important to properly develop the muscles there both for overall core strength to allow you to work the rest of your body and for the proper appearance for bodybuilding competitions.

The muscles of this region include the upper and the lower abs as well as the oblique muscles on the sides. The sit-up and leg lifts are the best exercises to works the abs. Unlike the rest of the body, you should do an abdominal session with every workout.

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