You must do compound exercises in order to bulk up, squats, deadlifts, bench press, shoulder press. Check out the related link for a workout program that helps you bulk up in 4 weeks. Gain 25 pounds in 4 weeks guaranteed.
The first thing for a warm up you need to do is pulse raise, this can be done from doing star jumps, jogging and maybe a quick game of tag. This gets your blood bumping faster and all around the...
i'm pretty sure an exercise that is good for that area of the legs is squats. put your feet about 18 inches apart, and squat down as far as you can go, with your back perpendicular to the floor...