In order of importance:
(Squat and bench press are equally important.)
1.5 Squat.
This is the king of all the exercises. It works your entire lower half which makes up 60 precent of your muscle mass (on average) along with your abdominal muscles and core. Definite must.
1.5 Bench Press.
This is the king of the upper body exercises. It works your chest and arms and is the best way to add size to your chest.
3. Dead Lift.
This is the most effective bulking exercise you can do. It works more muscles than any other movement, compound or iso. Its especially targets the hamstrings, gluteus, and lower back. It also will give you a grip strong enough to squeeze water out of rocks.
4. Pull Up/Chin Up.
This is the best calorie burning upper body exercise you can perform. Because you are using your body weight it makes all the little muscles in your back work, instead of just the main big ones. Rotate wide fly pull ups and narrower chin ups to work both your back and your biceps effectively.
5. Dip.
Another body weight exercise, but this time you are pushing instead of pulling. Combined with the pull up it is great practice for the muscle up, which is a killer. It works lower pectorals, triceps, and deltoids from a different angle than bench press.
These exercises effectively work your entire body. I love them all (except the squat, I hate the squat) and even if these are the only exercises you do, you will be strong.
(Squat and bench press are equally important.)
1.5 Squat.
This is the king of all the exercises. It works your entire lower half which makes up 60 precent of your muscle mass (on average) along with your abdominal muscles and core. Definite must.
1.5 Bench Press.
This is the king of the upper body exercises. It works your chest and arms and is the best way to add size to your chest.
3. Dead Lift.
This is the most effective bulking exercise you can do. It works more muscles than any other movement, compound or iso. Its especially targets the hamstrings, gluteus, and lower back. It also will give you a grip strong enough to squeeze water out of rocks.
4. Pull Up/Chin Up.
This is the best calorie burning upper body exercise you can perform. Because you are using your body weight it makes all the little muscles in your back work, instead of just the main big ones. Rotate wide fly pull ups and narrower chin ups to work both your back and your biceps effectively.
5. Dip.
Another body weight exercise, but this time you are pushing instead of pulling. Combined with the pull up it is great practice for the muscle up, which is a killer. It works lower pectorals, triceps, and deltoids from a different angle than bench press.
These exercises effectively work your entire body. I love them all (except the squat, I hate the squat) and even if these are the only exercises you do, you will be strong.
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