tross0924 wrote: » The compound lifts hit all your major muscle groups at once. I'd definitely look into a program that incorporates Deadlifts, Squats, Bench, and Military Press to maximize your time. If what your looking for is a list of muscles that you can hit . . . Calves Hamstrings Quads Glutes Lower back Upper back Abs Obliques Chest Shoulders (Front, side and rear deltoids) Traps Biceps Triceps Forearms What you do from there depends entirely on your goal. Are you training for strength, size, or just to look better? Strength - Lifting as much as you can with pauses for rest (more rest means you can move heavier weights on sets 2 and 3) and not a ton of reps is key.Size - Volume. Lots of different exercises per muscle, lots of reps, lots of protein. Look better - Some where in between those 2. More reps than strength and less rest. Less volume and reps than size. Good luck and happy lifting.
