Nutrition Beast: Top 10 Muscle Building Exercises for Women

Lifting weights will give you sexy curves and sculpt your body. And if you’re serious about muscle growth, nothing beats free weights and compound movements. If you have been seeing minimal results with your training, it’s time to switch things up. These are some of the most potent exercises out there that are sure to stimulate new muscle growth. No excuses; get started.

Beastly Notes
  • Focus on 8-12 reps for these compound movements, unless otherwise noted.

Beastly Exercise #1-Squats

Want sexy toned legs; squat. Squats are one of the most potent exercises you can do for overall leg development. Squats are a compound exercise; they hit your hamstrings, glutes and quadriceps. Use a barbell. Avoid the Smith Machine.

Beastly Exercise #2-Deadlift

Deadlifts are an awesome full body exercise. Deadlifts hit your back, legs and traps. And here’s a bonus; they make your core strong too. Low reps work best for deadlifts. Aim for 2-5 reps per set.

Beastly Exercise #3-Bench Press

The bench press is another full body movement; it works your chest, triceps and shoulders. Use your legs to stabilize yourself on the bench and for drive.

Beastly Exercise #4-Lunges

Lunges will give you curves; they tighten your butt and legs. Lunges target your glutes, hamstrings and quadriceps. Do them with a barbell on your back or hold a set of dumbbells.

Beastly Exercise #5-Shoulder Press

If you want bold shoulders, this exercise is a must. Do it standing; this will work your legs too.

Beastly Exercise #6-Pull-Ups

Pull-ups will work your back, biceps and forearms. Perform the movement strictly and don’t swing your legs. If you can’t do them, do assisted pull-ups on a machine until you are stronger.

Beastly Exercise #7-Dips

Dips are another excellent exercise for overall upper body growth. Dips work the chest, triceps and shoulders. If you can’t do this exercise, do them assisted on machine; they can also be done by using two benches until you become stronger.

Beastly Exercise #8-Barbell Pullover

The barbell pullover is an excellent upper body movement for upper body strength and mass. Primarily the barbell pullover targets your back. It also hits your chest, triceps, and shoulders.

Beastly Exercise #9-Bent Over Barbell Row

The bent over barbell row is another excellent compound movement for your back. The bent over barbell row also hits your shoulders, traps and biceps.

Beastly Exercise #10-Upright Row

The upright row is a highly effective compound movement that hits your shoulders and upper back muscles.

Beastly Notes
  • If you’re on the thin side and your goal is building muscle, limit your cardio. Aim for 1-2 days a week of 20-30 minutes; no more.
  • Just remember you can’t out train a lousy diet. If your diet stinks, your gains will be hampered. Keep your diet in check by picking up a copy of my E-book, Pantry Raid.


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