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To start off with we will take the arms. The arms are split into 3 areas. The Biceps, the Triceps and the Forearms. we will start with the biceps. The main exercises for the biceps are curls. We would use standing and sitting curls to start off with. Now the triceps are the biggest muscle in the arm and one of the least worked muscles in the body. We love to work the triceps because when well developed it looks really good. So many cuts and muscle just bulges out. Anyway the best exercises for the triceps are the Triceps push-downs and lying extensions. Also dips are a good triceps exercise and also works the chest well. For the forearms the best exercises are wrist curls.

The best exercises are shoulder presses and shrugs. When doing shrugs use a really heavy weight and that will get your shoulders packing on the muscle.

The chest is the most worked, focused on and favorite muscle for nearly all weight lifters. The chest is split into upper and lower chest. Now the bench press is the best exercise, however there are variations. A flat bench press then there is the incline and decline. These work the uppers and lower chest area's. Another great exercise for the chest is the flies. These can be done with the machine or on a bench with dumbbells.

The Back is the biggest muscle of the body, and is separated into upper and lower and then the sides. For the upper part of the back Lateral Pull downs with wide grip. Also seated pulley rows are a good exercise for the upper back. The reverse extension is a good lower back exercise. For the sides of the back to get the V shape, good exercises are chins and pull downs. Both underhand grip.

The legs are a fantastic looking body part once well developed. Squats are definitely the best exercise for the legs. Any weight lifter will tell you that. Squats are for the quadriceps. The legs have 3 different muscles. Quadriceps, Hamstrings and Calves. Now for the quadriceps we have Squats and also leg extentions. For the Hamstrings the best exercises are leg curls and stiff-legged deadlifts. And for the calves are calf raises both, standing and sitting.

Abs are definitely the muscle which most beginners struggle with. Abs are developed by squeezing the muscle. Also to see your abs you need a low body fat. However abs take a long time to develop. Best gains come from crunches, pelvic tilts and side bends. With these 3 exercises you hit all 3 areas of the abs. With crunches this hits the upper abs. The pelvic tilts hit the lower abs and the side bends hit the obliques which are the side abs.