Strength Exercises For Building Muscle

Basic Strength Training Routines that can be incorporated into Asymmetric Training Concept

Chest	Hamstrings	Back
Flat Bench press	Lying leg curls	Bent over rowing
Flat bench press with dumbbells	Stiff legged dead lifts	Wide grip chins
Flat bench dumbbell flyes	Dumbbell stiff legged deadlifts	Lat machine pull downs
Incline bench press		Low cable pulley rows
Incline dumbbell press		One arm dumbbell rows
Parallel bar dips		Dead lifts
Decline dumbbell bench press		Shrugs
Incline dumbbell flyes		Good mornings
Dumbbell pullover		Hyperextensions
Cable cross overs		T bar rowing
		Dumbbell Deadlift

Shoulders	Quadriceps	Calves
Press behind the neck	Squats	Standing calf raises
Seated dumbbell press	Leg press	Seated calf raises
Side lateral raises	Leg extensions	Leg press calf extensions
Alternate front dumbbell raises	Hack squats	Standing one legged calf raises
Bent over laterals	Dumbbell lunges	Donkey calf raises
Arnold presses	Dumbbell squat
Single arm dumbbell lateral raise	Sissy squat
Single side cable lateral
Front shoulder barbell press

Biceps	Triceps	Forearms
Standing barbell curls	Close grip bench press	Reverse barbell curl
Seated alternate dumbbell curls	Lying triceps extensions	Wrist curl
Concentration curls	Standing cable press downs	Reverse wrist curl
Preacher curl	Seated over head barbell extensions
Incline dumbbell curl	Triceps kick backs
Standing dumbbell curls	Triceps bench dips
Flat bench lying dumbbell curl	Overhead rope extensions
Under grip close hand chin up	One arm dumbbell extensions
	Seated triceps dumbbell extension


Abs
Crunches
Knee ups
Hanging leg raise
Incline knee raises
Incline sit ups
Roman chair sit ups

Chest