According to the American College of Sports Medicine resistance training guidelines, in order to achieve muscle mass, the best weight lifting program incorporates three to six sets of four to eight reps at 85 percent of maximum intensity. This means you need to perform each specific exercise to the point of fatigue so that the last rep is difficult to complete. Perform all your exercises throughout a full range of motion in a controlled manner for both the lowering and the lifting phase of the movement at least two days a week.
Seated Dumbbell Bicep Curl
This exercise isolates the front of your upper arms or biceps muscles. To determine what weight is best, pick up one dumbbell in your right hand and try to perform eight repetitions of lifting the weight. If you can easily perform eight reps, try a higher weight. Once you have established the best weight, take a seat on a bench with one dumbbell in each hand. Sit up tall with your shoulders pressed back into the pad, so that your head, shoulders and buttocks are in contact with the bench. Place both feet firmly on the floor. Extend your arms down by your sides with your palms facing forward. Exhale and slowly bring both dumbbells up towards your chest while keeping your elbows fixed close to your body. Inhale as you return your arms to the fully extended position. Perform four to eight repetitions. Rest for 30 to 60 seconds and repeat for three to six sets, resting in between.
Power Barbell Squats
This full-body integrated exercise targets the muscles in your back, buttocks, hips and thighs. If you are lifting weights for the first time, determine the optimum weight by starting with the bar alone. Increase the difficulty 5 lbs. at a time until your maximum workload is achieved. Step under that bar and grasp it with your hands just a little wider than your shoulders with palms facing forward. Tighten your abs and butt and lift the bar off the rack. Gently place the bar at the base of your neck or just across the top of your shoulders. Position your legs hip-width apart with your feet pointing straight ahead. Slowly bend your knees and shift your hips backward until your thighs are just about parallel with the floor. To return to standing, keep your torso straight and your head facing forward, press your heels into the ground and extend your legs straight. After four to eight repetitions, step forward and re-rack the barbell. Perform three to six more sets, resting in between.
Standing Triceps Kickbacks
This exercise targets the back of your upper arms or triceps muscles, as well as secondary muscles in your shoulders and abdomen. Hold one dumbbell in your right hand. Stand with your left leg forward with your left hand resting on your left thigh for support. Lean forward shifting most of your weight into the front leg. Keep your head in line with your spine and squeeze your shoulder blades back and down. Bend your right elbow and bring your forearm close to your body. In the starting position, your arm should be in a 90-degree angle with your forearm hanging vertically to the floor. Exhale and slowly straighten your arm behind you until your elbow is fully extended. Inhale as you return your arm to a 90-degree angle. Perform four to eight repetitions and switch to the other arm. Repeat the sequence for three to six sets alternating between arms.
Chest and Shoulders
Dumbbell pec flys, allow you to target your chest and shoulders in one muscle-building exercise. Lie on your back on a flat bench with one dumbbell in each hand. Place your feet flat on the floor or on a riser to ensure your back remains in neutral (not arched) position. Hold your dumbbells with your thumbs wrapped around the handles. Start with both arms extended straight over your chest with your palms facing each other. Keeping your wrists straight and your elbows slightly soft, inhale and slowly open your arms out in a wide arc. When the dumbbells are lined up with your shoulders, exhale and slowly return to the starting position above your chest. Perform four to eight repetitions for three to six sets. When using heavier dumbbells, a spotter might be helpful to assist you with your form and to prevent over-extension.
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