This is a picture of the human body, each muscle is labeled. Take a moment to study this diagram, it will help you understand the aspects of exercises and isolation.

Each muscle has its own purpose, whether it be push or pull.

Muscles that push are:

1. Chest
2. Shoulders
3. Triceps
4. Legs

Muscles that pull are:

1. Back
2. Biceps
3. Hamstrings (Back of the Leg)
4. Wrists (Forearms)

If avoidible try not to exercise two of the same type of muscles in the same day. For example don't exercise Chest and Shoulders in the same day, you can over work your muscles easily because they are both push muscles in the same area. Although you can exercise Chest and Legs in a same day because they are at two different areas of the body. Over training is a bad thing, you can hurt yourself in the long run and delay exercise, which in the end will delay results!

Now for Sets and Reps, people who are new to working out always confuse these. A Set consists of multiple Reps, usually between 6-14. Sit down, pick up weights, push or pull it between 6-14 times, this is ONE set. When exercising a muscle group try to complete 3-4 Sets per exercise. My modo when doing a Set is "When it hurts, do two more!" Thats how you get results. Read "Exercises" for a few images and instructions on form and different types of exercises.