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Step 1
Work the shoulder region with a traditional bench press. The goal is to find a weight that you can lift 12 to 15 times before your muscles fatigue. Perform three sets and when you reach fatigue, back off the weight and complete the set.
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Step 2
Build your biceps by performing preacher curls. Use a curling bar for your weights and load it with a weight that will challenge you. After the first few days of lifting you will know exactly where that point is. Find a curling bench; this is nothing more than a padded board about stomach height against which you can brace your elbows and curl the bar. Do 12 to 15 reps and complete three sets. As before, when you reach muscle fatigue, back off the weight and complete the set.
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Step 3
Concentrate on your back by doing bent-over lateral rows. Stand on both feet leaning slightly forward with your hands down at your side. Use 10 to 15 pound dumbbells to begin with. While keeping your arms straight, raise the dumbbells to the level of your back and then back down to the start position. Work 10 to 15 reps for three sets.
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Step 4
Do abdominal and lower back workouts with a variety of different exercises, including sit-ups bearing a plate on your stomach and decline sit-ups add more of your own body weight.
