If you do not mind working out in a public setting, then a gym might be the place for you. After walking through the front doors, your eye will immediately be attracted to fitness equipment like barbells, benches, dumbbells, machines and stability balls. Being that there are mass amounts of exercises to do with this equipment, it's best to focus on your major muscle groups first.
Bench Press
Bench presses work your chest muscles, which are known anatomically as your pectorals. These are done on a flat bench with a barbell. Lie face-up on the bench, grab the bar with a wide grip and push it off the supports. With the bar held straight above you, slowly lower it to your chest, push back up and repeat for 10 to 12 repetitions. You can also do this exercise with a set of dumbbells.
Military Press
A military press works your shoulder muscles. These are known as the trapezius and deltoids. To do this exercise, you need a barbell. Stand with your feet shoulder-width apart while holding the bar at upper chest height with your hands shoulder-width apart and facing forward. Steadily push the bar above your head, stopping just short of locking out your elbows. Slowly lower and repeat 10 to 12 times.
Lat Pulldowns
Lat pulldowns work your latissimus dorsi and rhomboids which are located in your back. These are performed on the lat pulldown machine with a straight bar. Sit on the seat and adjust the padded support so it fits tightly on top of your thighs. Once into this position, reach up and grab the bar with a wide, overhand grip. After leaning back slightly, pull the bar down to chest height and squeeze your shoulder blades together. Slowly let the bar rise back up and repeat for 10 to 12 repetitions.
Triceps Pushdown
Your triceps are the muscles found on the backs of your upper arms. At the gym, you can work them with a cable machine and a straight bar. Attach the bar to a high setting on one side of the machine, stand facing the weight stack with your feet shoulder-width apart and grasp the bar with a shoulder-width, overhand grip. Keeping your upper arms tight against your sides, push the bar to the front of your thighs. Slowly reverse the motion until your palms face forward and repeat for 10 to 12 repetitions.
Incline Curl
Incline curls work your biceps which are found on the opposite side of the arm as the triceps. Lie back on an incline bench with your arms at your sides, dumbbells in your hands and your palms facing each other. Steadily lift the weights up toward your shoulders and twist your wrists so your palms face your body. When doing this, squeeze your biceps forcefully. Slowly lower the dumbbells and repeat for 10 to 12 repetitions.
Leg Press
Leg presses work your butt and thighs and they are performed on a leg press machine. Sit on the seat with your feet shoulder-width apart on the platform. After pushing up and flipping the safety latches over, lower the platform by bending your knees. Once your knees form 90-degree angles, push back up and repeat 10 to 12 times.
Abdominal Pull-ins
Abdominal pull-ins work your upper and lower abs and they are performed with a stability ball. Place your lower shins hip-width apart on the ball and place your hands shoulder-width apart on the floor. Your arms should be extended and you should form a straight line from your shoulders to your heels at this point. In a steady motion, pull your knees into your chest by rolling the ball on the floor. As you do this, squeeze your abs forcefully. Slowly extend your legs out and repeat 15 to 20 times.
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