These are core exercises that you'll be doing 2,5,10 years from now. Why? because they work all the major muscle groups, build mass and form the back bone of any body building regime. We love and hate them in equal measure.
For those starting out on a long course of self-improvement, exercise is a key component. Exercise is like breathing - it must be continuous for it to have any effect. You can't exercise once a month and expect a great physique. So when you train, train constant & train hard. Motivate yourself with whatever you need to succeed - holidays on a summer beach, pictures of Anna Kournikova, pictures of Arnold Swaznegger - whatever floats your boat.
Of course, exercise is only half the battle. Nutrition is just as important in the equation. (Brief introduction to nutrition here.) Right now however, we are going to start with the basics to building mass and muscle.
It’s important to acknowledge that opinions differ as to what exercises should be included in the basics or how often they should be performed. It will probably be impossible to ever achieve complete agreement. Therefore, feel free to modify the exercises or to substitute one for another. Our view is whatever works best for you, works best!
If you don't have all the equipment, improvise. Lift concrete blocks if you have to. The main thing is the motion itself, regardless of what equipment you do it with.
Benches - The classic of body building. Strong chests are a symbol of masculinity. Alternate between incline, decline and flat benches. We also recommend doing a mixture of straight barbell and dumbbell benches. A barbell allows you lift more, while the dumbbells exercise more muscles (owing to the balancing factor).
Dips - If you don't have a dip station, grab two chairs and lift yourself up and down in between. Dips are another great chest exercise although they also take in shoulders, biceps and triceps. When you can lift yourself enough times, add weight to yourself - place a weight or sandbag across the waist area for maximum effect.
Squats - Put that barbell on your shoulders and squat as if your life depends on it. Squats also aid ab development, balance and overall strength. Ass to ground (ATG) squats give a good deep exercise to thigh muscles, half squats focus more on buttocks. Do both though concentrate on ATG squats.
Deadlifts - An excellent all round exercise that no muscle gaining athlete should do without. Biceps, triceps, back, shoulders, buttocks, quads, hams and calves all exercised in one go. If God invented an exercise for man to perform, this would be it. Perfect.
In part 2 tomorrow we'll look at the remaining core exercises . Military Presses, Curls, Pull ups, Lat pull downs and Lunges.
These are core exercises that you'll be doing 2,5,10 years from now. Why? because they work all the major muscle groups, build mass and form the back bone of any body building regime. We love and hate them in equal measure. 
