Bigger Arms

This is one of the best workouts for your hamstrings and glutes. Start in a standing position, feet shoulder-width apart. Hold the bar in front of you. Tighten your glutes and lower the bar to just below your knees. You can lower it further if you can keep a flat back and stable spine. Slowly return to the starting position. Keep the bar close to your body to protect your lower back.

Squats target both your inner and outer thighs. Use a barbell heavy enough to challenge your muscles but light enough that you can still control your form. Hold it behind your head with your feet shoulder-width apart. Tighten your core, then squat down as far as comfortable. There should be no knee or back pain. As you come back up, raise your hips and chest together.

Every gym has a guy shaped like a lightbulb. He's the one who neglects his lower body. If you don't want to be that guy, work your major leg muscles on the leg press machine. Place your feet on the plate with knees bent at 90 degrees and feet approximately shoulder width apart. Grasp the handles and slowly push the plate out until your knees are straight but not locked. Pause and slowly return to the starting spot.

After you've been lifting weights for a few months, you can switch up your routine. Compound sets involve two different exercises for the same muscle group without resting in between. A chest-building example: Do a set of dumbbell bench presses and then a set of pec flys. This exhausts the muscle quickly and thoroughly, which helps it grow.

To build stronger muscles in less time, do sets of two different exercises with little or no rest in between. At first do super sets that work opposing muscle groups. Example: a set of biceps curls and a set of triceps pushdowns.

This move can help lean abs really pop, especially once you've lost any extra belly fat. Sit on the floor, knees bent and heels down. Lean back, keep your back straight, and tense your abs. Place the kettlebell on the floor, switching from one side to the other. For faster results, hold your feet off the floor, but only if you can still use good form. If you feel strain in your back, reduce the weight, or the amount of twist, or both.

This back exercise develops the latissimus dorsi muscle or "lats." It also makes your waist look narrower. Sit on the pulldown machine and grasp the bar wider than shoulder-width. Lean back slightly and contract your abs. Now bring the bar down to your upper chest. Pause and slowly return the bar to the starting position.

This classic move targets the deltoid muscles. Start with the weights by your sides. Contract your abs to support your back. Sweep both arms up to shoulder level to form a "T." Keep your arms relaxed and elbows unlocked. Rotate your elbows slightly outward to focus on your shoulder muscles. Slowly lower the weights back to the starting spot.

Do this move standing or seated on a bench or exercise ball. Hold the weights at your sides. Raise one straight arm to the front, up to shoulder level, while turning your palm toward the floor. If this move causes pain, do not rotate your palms. Slowly lower the arm back down. Stand straight and keep your wrists in line with your arms. Work one arm at a time so it’s easier to keep your back straight.

What's the right weight for you and the right number of times to lift it (reps)? It depends on your goals and fitness level now. A good start is 3 sets of 10-15 reps for each exercise. The last few reps should be tough. A mid-level workout is 4 sets of 8-12 reps.

This classic move hits all your chest muscles. Grab the bar with a closed grip, and slowly lower it until it lightly touches your chest. Exhale and press back to the starting position. A trainer can suggest the best load for you. Start with just the bar. Add weight once you can control the bar slowly.

Grasp the handle with your palms facing down and hands 6 inches apart. Keep your upper arms near the sides of your chest. Start with your forearms parallel to the floor. Push the cable down by making your arms straight. Do this until your elbows are all the way out, but not locked. Pause and slowly return to the starting position.