Exercises
 
Ok, so you've decided to start lifting weights. Good, now you're probably asking yourself what exercises should I do? You could go to the gym and watch some clowns doing the wrong exercises with bad form and too much weight or you could come to Forcillo's Gym and learn what the right exercises are and how to do them correctly. I'm happy you decided to choose option number two.

Shoulders
*The best exercises for developing strength, power and size in the delts are pressing movements. The best exercises are:
 

Seated Military Press
 
Chhouk Press(Modified Dumbbell Press)
 
Hammer Machine Press
 
Upright Row
 
Shrugs(Both Barbell and Dumbbell)
 
Front and Lateral Cable and Dumbbell Raises
 
Chest
*The best exercises for developing strength, power and size in the chest are pressing movements. The best exercises are:
 
Incline Press
 
Bench Press
 
Flat/Incline Dumbbell Press
 
Flys
 
Cable-Crossovers
 
Mr. Pushup
 
Dips
 
Arms
*There is no secret for building a superior bicep. You have to curl. There are many variations of curls but the idea is the same. Make sure to always use a full range of motion. Partials are useless.
 
Barbell Curl
 
Dumbbell Curl
 
Preacher Curl
 
Cable Curl(Many Variations)
 
Celso Curls(See Tank Pytons for Explanation)
 
Concentration Curls
 
*When it comes to developing the triceps there are only a few exercises that are worth mentioning.
 
Overhead Extensions(Many Variations)
 
Tricep Pushdowns
 
Bench Dips
 
French Press
 
Legs
*If you see someone with an upper body that is a whole lot bigger than their lower body is it means two things. 1) They do not know how to train 2)They are mentally weak and can't handle the stress of a good leg workout. The muscles of the legs are the most powerful in the entire body and usually grow pretty quickly.
 
Squat(Many Varitions)
 
Leg Press
 
Leg Extensions
 
Hamstring Curl
 
Lunges(Many Variations)
 
Calf Raises(Many Variations)
 
There you have it. The best exercises to develop the four major food groups. Enjoy!
 
   Forcillo's Gym is based in Toronto, Canada
James Forcillo can be contacted by email at forcillosgym@hotmail.com
 
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