The common misconception about weightlifting is that the end result is always large, hulking muscles. The truth is that the number of repetitions and types of exercises you perform determine the shape and size of your muscles. If you are looking to shape and tone your muscles, keep all of your sets in the eight to 15 repetition range. The last few reps, regardless of weight, should be challenging. Repeat your exercises for three to four sets.
Chest
Start your chest workout with a chest press. Lie on your back and, using either dumbbells or a barbell, lower your arms down to your chest and raise them straight up without locking your elbows. Superset your chest press with pushups. Rest for one minute between sets.
Back
Lat pulldowns should be a staple in any workout routine, because they help shape your back and create the nice V shape to the upper back. Using a wide bar with a wide, comfortable grip, pull it straight down to the top of your chest in a slow, controlled movement and slowly extend your arms back to the top. Make sure your back is flat and your abdominals are contracted. Superset the lat pulldowns with supermans. To perform supermans, lie flat on your stomach with your arms straight overhead. Lift your arms and legs up together, squeezing your glutes and using your lower back to lift your chest off the floor. Rest for one minute between sets.
Shoulders
The first shoulder exercise is the shoulder press, which can be performed standing or sitting. Begin the exercise with your weights up at shoulder height and slightly wider than your shoulders. Press the weights up until your elbows lock, keeping the press slightly in front of your body to prevent your back from arching. Keep your abdominals contracted and your back flat. Superset the shoulder press with lateral raises. In a standing position, raise your arms slowly on either side of your body in a flapping motion. Bring the weights just above shoulder level and back down to your sides to complete the movement. Rest for 30 seconds to one minute between sets.
Arms
In a standing position with your elbows directly underneath your shoulders, hold hand-weights with your palms up and arms straight. Bring the weights up to your shoulders by bending your elbows and slowly bring the weights back down by straightening your arms. Superset these bicep curls with triceps extensions. Perform triceps extensions with dumbbells seated or standing. Sitting with a flat back, bring one hand-weight over your head, squeezing your ears with your elbows and making sure they are pointed up, parallel with your body. Slowly raise the weight until your elbows are locked and the weight is overhead; then lower it back to the start position.
Abdominals
Lie flat on your back with your feet on the floor and your knees bent. Cross your arms over your chest and sit up, bringing up your upper body to meet your knees. Return back down to the floor and repeat. Superset the situps with leg raises. Perform leg raises by placing your arms underneath your lower back or glutes. Straighten your legs by squeezing your quadriceps and flexing your feet. Slowly raise your legs, keeping them straight throughout the movement so that they are perpendicular with the floor and bring them back down to the floor.
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