Tips from Wong Hong sifu

Wong Hong

Morning folks. Time to get huge! Best mass builder exercises in particular order:

Chest:
1. Bench press
2. Incline press
3 Flyes
4. Pullover

Back:
1. Dumbell Rows
2. Barbell Rows (can also be don on Smith machine)
3. Deadlifts
4. Shrugs

Biceps:
1. Barbell Curls
2. Dumbell curls
3. Preacher

Triceps:
1. Bench dips
2. Skullcrusher
3. Close grip bench

Shoulders:
1. Military press
2. Dumbell press
3. Bent over laterals
4. Upright rows

Quads:
1. Squats
2. Leg press

Hams:
1. Stiff leg deads
2. Lying leg curls