If you want to start as a beginning bodybuilder, then this article is for you. I will tell you two or three simple but effective exercises for each body part. First, I will talk about arms. The arms are split into three areas. The biceps, the triceps and the forearms. I will start with the biceps. The main exercises for the biceps are curls. I would use standing and sitting curls to start off with. The triceps are the biggest muscle in the arm and one of the least worked muscles in the body. I love to work the triceps because when well developed it looks really good. The best exercises for the triceps are the Triceps push downs and lying extensions. For the forearms the best exercises are wrist curls.

Second, I will talk about shoulders. For me, shoulders are the most difficult muscle to train. Exercises for the shoulders, put a lot of strain on your back. The best exercises are shoulder presses and shrugs. When doing shrugs use a really heavy weight and that will get your shoulders looking good.

Third, I will talk about the chest. The chest is the most favorite muscle for nearly all bodybuilders. The chest is split into higher and lower chest. The bench-press is the best exercise. It includes three kinds of bench press: a flat bench-press, an inclined bench-press, and a declined bench-press. These work the upper and lower chest. These can be done with the machine or on a bench with dumbbells.

Now, I will talk about the back. The back is the biggest muscle of the body, and is separated into upper, lower and sides. For the upper part of the back, we can use Lateral Pull down with wide grip and seated pulley rows. For the lower back, the bent-over barbell row is good. The reverse extension is a good lower back exercise. If you want to get the V shape, good exercises are chins and pull downs. Remember both of them need to underhand grips.

Next, I will talk about legs. Squats are definitely the best exercise for the legs. Any bodybuilder will tell you that. The legs have three different muscles: quads, hams and calves. For the quads, we have squats. For the hams, the best exercises are leg curls and Romanian dead lift. For the calves, the best exercises are standing and sitting calf raises.

Finally, I will talk about abs. Abs are definitely the muscle which most beginners struggle with. To see your abs, you need a low body fat. However abs take a long time to develop and my best gains came from crunches, pelvic tilts and side bends. With these three exercises you hit all three areas of the abs. The crunches hit the upper abs, the pelvic tilts hit the lower abs and the side bends hit the side abs.

Those exercises that I have shown may help you to get a fit body. Remember keep it natural and good luck to you.

April 2003