Continuing with the shoulder a couple of isolation are exercises are db lateral raises and dumbell raises to the front. With the elbow slightly bent and palms facing the ground raises the arms to shoulder level. These are great isolation exercises for the shoulder. Stay tuned for more on the shoulder coming very soon.

The first small muscle group we will focus on is the shoulders. The best exercise for building the shoulders is a barbell or dumbell shoulder press. This is the mass and strength builder for the shoulders. A second exercise is the upright rows with a barbell. Stay tuned for more shoulder exercises very soon.

Continuing with the core are 2 more excercises. First would be on a 45 degree roman chair with your body placed sideways lower your torso until you have a strtch on one side then contract that side and lift the torso up. These are called oblique crunches. For the side ab muscles. Swithc side and do the other side as well. The last core exercise is to lay prone on a roman chair and lower your torso until perpendicular to the floor contract the lower back and lgute and hamstring muscles and lift the torso until parallel to the floor. keep the knees slightly bent to take unwanted stress off the lower back. next will be talking about small muscle groups like biceps, triceps, and shoulders.

Continuing with the core there are couple more exercises that will wok the core. Don't forget to work the lower ab muscles as well as the upper. While laying flat on ur back put your hands under the small of your back and poing your legs straight up to the ceiling. Contract the lower abs and shoot the hips off the ground and then come back down clowly and repeat. Do until fatigue sets in. This is a great exercise for the lower abs. Stay tuned for more very soon.

Now that we have covered the large muscle groups lets start on the core muscle groups an then the small muscle groups. Lets start with the abdominal muscles. The first exercise would be regular crunches. Start with the knees bent laying on the floor on your back. Contract the abdominal muscles so the shoulder blades come off the bound and hold for a second and then release and repeat until fatigue sets in. Another basic exercise is the situp but remember it will include the hip flexors. Stay tuned for more on the core very soon.

The best exercises for the back when done correctly are the deadlift, pullups and rows either barbell or dumbell. The dumbells will allow a greater range of motion than a barbell. As for the deadlift it develops the whole back and works the hams and glutes as well. If you cant do pullups then you can do pulldowns to the chest to get the same effect. Lastly there are different hand positions doing the rows to stress different muscle groups in the back. Stay Tuned for more later.

As for working the chest there are a couple of exercises that reign supreme. The Regular flat bench is stiil one of the best if not the best for overall chest developement. Using a barbell or dumbell will give you great results. If no weights are around nothing like god lold fashion push-ups or dips. Stay tuned for the next segment very soon.

Continuing on the topic of large muscle groups over small muscle groups I will give you a few examples. If you want to workout the lower body the hips and the thighs for example doing squats will be a great exercise to do when done properly vs leg extension. Remember Compound exercises get greater results faster than isolation exercises. Another example for the back is a few sets of old fashion pull ups. Again compound exercise. Stay tuned for more very soon.

When you go to the gym you have to ask yourself how much time you have and base what you do on the time you have allowed yourself. When it comes to weights don't make the mistake so many guys espically make and do the small muscle groups first. Concentrate on the large ones first and if you have time then go to the smaller ones. You get more bang for your buck doing the large groups first when you have limited time.

Don't ever go into the gym and try to do everything at once it will only lead to extreme muscle soreness. You will only get demorilized and quit. Start off slow and gradually build a little each time and and you will be more motivated to continue with the program. Slow and steady wins the race.

First component Resistance Training

The first of the Three components is Resistance Training whether it is Free weights, machines or bands. Step one you have to set realistic goals to acheive the results you want. No What your limitations are when designing a program. Don't ever go into a Gym without a structured program or you will never reach your goals. Stay tuned for more soon.