Exercises

Every exercise has a particular purpose, to use a certain muscle group with isolation. Read "Muscle Groups" for information on sets, reps, and isolation. Although there are many types of exercises here is a few to get you started.

Before we get into lifting exercises I would like to mention cardio. Cardio (Arobic Training) is very important, it builds stamina, boosts your metabolism, and makes your body more efficent. I compare cardio to gas milage in a car. Without cardio it's like a 4x4 truck drinking 9 miles to the gallon, if you exercise cardio it's like an economy car getting 45 miles to the gallon. Trust me its worth it!

	Group = Chest Chest is a push exercise, you are using your chest to push the weight up. Start by lying on your back with your arms a little wider than shoulder width. Bring the weight to about 4 inches off of your chest and extend your arms fully without locking your elbows, and repeat..
	Group = Chest Chest is a push exercise, you are using your chest to push the weight up. Start by lying on your back with your arms a little wider than shoulder width. Bring the weight to about 4 inches off of your chest and extend your arms fully without locking your elbows, and repeat..
	Group = Chest Chest is a push exercise, you are using your chest to push the weight up. Start by lying on your back with your arms straight up, control the dumbell while lowering both weights your sides, push up and in, try not to touch dumbells together, remember do not lock your elbows, repeat..
	Group = Chest Chest is a push exercise, you are using your chest to push the weight up. Start by lying on your back with your arms straight up, control the dumbell while lower to both your sides, push up and around as if you were hugging a tree, remember do not lock your elbows, repeat..
	Group = Arms This exercise is known as a seated bicep curl. Bicep isn't a large muscle compared to the other main muscle groups, therefor there is less amount of exercises needed to work the muscle. For instance Chest consists of incline, decline, flat, flys, dips and the list goes on. Biceps have one basic movement, the curl. You can use different types of weights to isolate the inner and outer, upper and lower parts of the bicep, such weights are dumbells, flat bar, preacher, easy bar but all consist of the same basic movement. My advice when working biceps is to do high reps, usually between 8-14, sometimes higher if you are looking to define.
	Group = Arms This is a standing bicep curl, the different between seated and standing is that a seat bicep curl usually doesn't allow someone to cheat by swaying back when the weight becomes too heavy into the set. As well it usually forces you get better extension of the bicep when the arm is in the resting state between reps.

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Disclosure--This information is for general use, I am not a doctor, personal trainer, nor a physician. Any information gathered here can be used as you wish. I will not be held liable for injury or anything you do with this information. Always consult your doctor if you experience any discomfort or pain. The pictures used on this page were gathered from www.build-muscle101.com