How to Get a Body like Bond

Dips: using your own body weight is tough but effective. Add weights around your waist when the repetitions begin to feel easy.
Muscles worked: chest, triceps and shoulders.

Pull-ups: incredibly effective in terms of adding strength. Use an overhand grip for good results.
Muscles worked: back.

Squats: can improve leg strength exponentially if done correctly. Squats also help the shoulders and abs.
Muscles worked: quads, legs.

Press-ups: easy to perform anytime, anywhere.
Muscles worked: chest, triceps.

Lateral raises: useful for exhausting a muscle before overloading it to gain good results. Use carefully.
Muscles worked: shoulders.

Core training: currently recommended by fitness professionals as the most essential form of training. That means working less on machines and more with exercise balls, free weights and cable pulleys. Your core muscles will come into play as they enable you to balance on the ball as you lift a weight.

See Fitness Terms Explained

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