Classic Physique IFBB Pro Sam Sulek joined Chris Williamson to break down his top 10 exercises for optimal muscle growth.

Begin seated on the preacher-curl bench, with your chest and arms in contact with the arm pad. With an underhand grip and your arms straight, keep your elbows in place as you curl the bar upwards.

Welcome to Money Diaries where we are tackling the ever-present taboo that is money. We’re asking real people how they spend their hard-earned money during a seven-day period — and we’re tracking ...