If you want fast muscle on your frame, you need to pay careful
attention to your workouts. If you are not implementing the
right types of weight training exercises into a
bodybuilding program, your results are going to be less
than stellar.
Here is a list of each muscle group and the best movements
to do for each. Ensure that these are included in your
program - and that you are lifting within the 5-8 rep range
with max effort and you will be sure to start seeing good
muscle growth. Note though that you are to only choose one
or two exercises for each muscle group as doing more than
that will be too much volume for most people and
overtraining could set in.

Quads
- squats, lunges, split-squat, deadlift (with knees bent)
Hamstrings

-romainian deadlift, one legged deadlift, deadlift with
feet placed upon a 2-3" block (toes should be on the block
with the heel still on the floor)


Chest

-regular bench press, closed grip bench press, include
bench press, decline bench press


Back

-bent over row, horizontal row, close grip row, reverse
grip row, pull-ups, lat pull-down


Shoulders

-military press, dumbbell shoulder press, behind the neck
barbell press


Abs

-hanging leg raise, plank while balancing arms or feet on
a medicine ball, leg raises (ensure the back is kept flat
on the floor at all times)

Now, you're probably thinking, 'What about the biceps,
triceps?' What most people forget is that if you are
doing the above exercises and lifting heavy, you actually
will be getting a very good bi and tri workout in as well,
therefore, you won't really need to do much isolation work.
Reversed grip rows for instance are excellent for targeting
the bicep muscles, while close grip bench presses really
target that tricep muscle.

So, if you'd really like, throw in one or two sets of an
isolated exercise at the end of your workout, but do NOT
make them a priority. They will only take emphasis away
from the movements that will deliver you much better results.
You only have so much recovery ability, so if you spend a
great deal of energy on these ‘little’ exercises that don’t
really deliver, you’re definitely not maximizing your muscle
gain.