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In order to gain muscle mass you need to do compound lifts with heavy weight. Here is a list of my favorites.

1. Bench Press
2. Incline Dumbbell Press
3. Military Press
4. Upright Rows
5. Bent Over
6. Weight Pull-ups
7. Weight Dips
8. Weight Chin-ups
9. Squats
10. Dead Lifts

Just using these core exercises with heavy weights can produce great and fast results. The key is make the most out of every set while using proper form.  And yes make sure that you work your legs.  This will stimulate your upper body to grow.

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