Best Workouts for Your Major Muscles

Without a proper muscle workout plan, training may seem like guesswork. While the goal is clear, getting to it can be a hurdle without the knowledge of the right set of exercises.


So, instead of wasting time flying blind, try the following exercises to help you transform your body and pack-on muscles just as you want it.

Back Muscles

Experts recommend wide-grip pull down for width and prone dumbbell row for thickness. There are two critical kinds of pulling exercises you should target if you want to build your back muscles: vertical and horizontal.

While horizontal exercises bring together all rowing variations, vertical workout includes pull-down and pull-ups. The dumbbell row mainly focuses on your traps, lats, and rhomboids to increase your back thickness. Vertical pulling includes lats, which aids in enhancing the width of your back muscles.



The best exercise for quads is front squat. Placing the bar right across the front of your shoulders forces your torso to maintain an upright posture. This hits the quads more efficiently than doing the back squat. If your wrist flexibility is wanting, use the cross-arm grip instead of a clean grip as handles. 


The Romanian deadlift is the go-to exercise for hamstrings workouts. This is a functional exercise to include in your muscle workout plan, as it burns calories and contributes to weight loss. When doing this, keep your knees slightly bent and your hips in backward position making them cause hinge.

You can try, Romanian deadlifts anywhere, be it a court, field, or any combat sports athlete ground. This is because the movements of this exercise match the patterns involved in jumping, sprinting, and rotating.

Calf Raise

The all-time favorite exercise of athletes is calf raise. Calves packs soleus and gastrocnemius muscles. While the Soleus muscles are exercised during seated calf raises, the gastrocnemius muscles get worked during standing calf raises. Straight-knee and bent knee positions are the best for calf development.

Also, running and walking make calves tight. Therefore, you should avoid bouncing out-of-the-bottom of your reps during either exercise. Try holding the bottom of your reps to include stretching in your workout regime as well as to enhance the muscle growth.


Glutes are the most powerful muscles which mostly end-up being neglected. The barbell hip thrust is the best workout to maximize gluteal muscle. This exercise will strengthen your backside and will make your butt fuller and rounder.

Use weights that you can push through anywhere and do at least 8 to 15 reps. To start, perform the movement on the floor and then move to the bench for a raised platform advantage.

These are some of the body muscles and their respective workouts. Start your muscle workout plan with a goal in mind, look at the muscles involved, and pick the right exercises for them.


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