What weight lifting exercises are best?

newNRGkate

I've been doing the Boflex tension rod workout since last year off and on. I am now getting back into them every other day along with cardio 5 or more times a week. I do all upper body on the bowflex but wondered what exercises everyone finds help to build muscle best.

This is what I do now: bicep curls, rowing, chest press, butterfly, tricep pull downs & another one with the bar up high and you sit facing foward and pull it down behind your neck (sorry can't think of what its called). I do 3 sets of 12 of each exercise. In between sets I do squats, leg lifts (behind for my butt) and sit-ups.

I obviously want to maximize my workouts so I am doing heavier weights now since from other posts that is how you benefit most.

What I'm looking for is any feedback based on what I have said is my workout routine. I want to look bikini hot by summer if possible so I want my workouts to be the most effective that they can since summer is fast approaching!!

badgerbadger1

Barbell squats and deadlifts.