Setting foot in the gym is a big step toward reaching your goal to tone up and get into better all around shape. If you are new to the gym scene, it is best to go in there with a game plan. Given the vast number of exercises to choose from, this list will give you several examples. The most effective exercises are ones that work multiple muscle groups at a time. These are called compound exercises and they can cause a high amount of muscle fiber recruitment. Remember that no exercise is effective if it is done with poor form.
Chest Press
The chest press works your pectorals, shoulders, triceps and core muscles and you need a bench and dumbbells to do it. Lie face-up on the bench while holding the dumbbells an inch apart above you with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push back to the start and repeat 10 to 12 times.
Upright Rows
Upright rows work your trapezius muscles found on the top of your shoulders, deltoids found on the sides of your shoulders and biceps. Stand with your feet shoulder-width apart while holding a barbell in front of your thighs with your hands 6 to 8 inches apart. Keeping the bar close to your body, pull it straight up until it is at least chest high. Slowly lower and repeat for 10 to 12 repetitions. When lifting the bar, keep your upper arms higher than your forearms.
Bent-Over Rows
Bent-over rows work your lats, rhomboids and biceps. The lats are the muscles that give your back a "V" shape and the rhomboids are found in between your shoulder blades. Stand with your feet shoulder-width apart while holding a barbell in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward until your back is slightly higher than parallel to the floor. Your arms should be hanging straight down at this point. In a steady motion, pull the bar up to your stomach and squeeze your shoulder blades together. Slowly lower and repeat 10 to 12 times.
Dips
Dips work your triceps and upper chest and they are done with two weight benches. The triceps are found on the backs of the upper arms. Place the benches slightly wider apart than the length of your legs and parallel to each other. While standing in front of one bench, bend down and place your hands shoulder-width apart on the edge. Carefully place your heels up on the other bench and fully extend your arms. In a steady motion, lower yourself down by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 repetitions.
Chin-Ups
Chin-ups, also known as reverse pull-ups, work your biceps, back and core and they are done with a pull-up bar. Jump up and grab the bar with a wide, underhand grip and pull yourself straight up as high as possible. Slowly lower yourself down and repeat for 10 to 12 repetitions. When doing these, keep your abs tight and upper body still.
Deadlift
Deadlifts work your quads, glutes, hamstrings and lower back all at once and they are done with a barbell. Although they are simplistic in nature, they are very effective. Place a weighted barbell on the floor and stand behind it with your feet slightly wider than shoulder-width apart. Steadily bend down and grab the bar with a shoulder-width grip and lift it off the ground as you come to a standing position. After holding for a second, slowly lower the bar back to the ground and repeat 10 to 12 times.
Abdominal Pull-Ins
Abdominal pull-ins work your upper abs, lower abs and shoulders. These are executed with a stability ball. Place your lower shins hip-width apart on the ball and place your hands shoulder-width apart on the floor. With your arms fully extended and back straight, roll the ball toward your body as you tuck your knees into your chest. After squeezing your abs for a second, roll the ball back out and repeat 15 to 20 times.
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