Squats

• Perform squats with heavy weights and you will work a ton of muscles in your legs, especially the big quadriceps and hamstring muscles. When it comes to working multiple muscles and packing mass onto your legs, the squat is king. Add strength to these muscles and you can help protect your knees and boost your performance in a variety of sports. Many top trainers have been touting the benefits of squats for years. Do three sets of six to eight repetitions twice per week to build leg muscles with squats.
  
  

Deadlifts

• Lift heavy weights using the deadlift and you will work your hamstrings and back really hard, as well as many other muscles. Deadlifts are arguably the best muscle builder exercise. The deadlift is one of the oldest and most effective ways to build muscle. The philosophy is simple--take the heaviest weight you can and lift it off the ground. Form is very important. Deadlift and squat heavy weights and you will produce big, muscular legs. Do three sets of six to eight repetitions twice per week to build leg muscles with deadlifts.
  
  

Bench Presses

• Bench press heavy weights to help build a muscular chest and upper body. The bench press is one of the best muscle builder exercises for your chest, shoulders, triceps and upper body. Bench presses are "push" movements so they work great in combination with rows, which are "pull" movements. Do three sets of eight to 10 repetitions twice per week to build upper body muscles with bench presses.
  
  

Rows

• Row heavy weights to help build muscles in your back. The barbell row is one of the best muscle building exercises for packing muscle onto your lats and traps. Rows are "pull" movements so they work great in combination with bench presses, which are "push" movements. Do three sets of eight to 10 repetitions twice per week to add upper body muscles with rows.