Sample Exercises
If you want a streamlined weight lifting workout, here are some examples of free weight exercises for different muscle groups.
Legs: dumbbell lunge or squat.
Chest: bench press.
Back: dumbbell rows.
Shoulders: military press or lateral raises.
Biceps: curls.
Triceps: extension.
Abs: crunches.
These exercises will give you a good full-body workout, and there are dozens more,as well as variations of these, to choose from. You can learn from a book, a video, a friend, or a trainer (who you could hire for a few sessions).
Do:
6-10 Reps Heavy To Build Muscle Mass and Growth
12-15 Medium But Challenging Weight for Toning and Endurance
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