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Step 1
Warm up. Get the blood flowing and get your heart rate up by doing 5 to 10 minutes of cardiovascular exercise, then stretch.
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Step 2
Start with the chest. Do 3 to 5 sets of 10 to 20 repetitions on the bench press, resting up to one minute between sets. Follow with 3 to 5 sets of 10 to 20 repetitions of dumbbell flies. On your other weight training days, work the muscle from different angles. Vary the width of your grip on the bar (from close to wide), the position of the bench (from flat to inclined to declined), and substitute cable crosses for flies.
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Step 3
Move on to the triceps. As a muscle group, the triceps make up 2/3 of the upper arm, so they don't need to be big. Do 3 to 5 sets of 10 to 20 repetitions (with light weight) of triceps extensions and push-downs.
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Step 4
The back is next. Do 3 to 5 sets of 10 to 20 repetitions of two of the following: pull-downs (in front of the head), pull-downs (behind the head), upright rows, and seated rows.
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Step 5
End your upper-body work with the biceps. Do 3 to 5 sets of 10 to 20 repetitions of two of the following: alternating dumbbell curls, barbell curls, reverse-grip barbell curls, preachers, or concentration curls.
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Step 6
Put your workout over the top by working the largest muscle group (the legs) nearly to the point of exhaustion. Do two sets of 25 to 50 repetitions of one of the following: squats, leg presses, leg extensions or calf raises.
