Whether you want to get big like the Rock, or just get into shape, weight training is absolutely necessary. A swimsuit model can do the same exercises as a body builder and not get disgustingly big. How??? It's all about weight vs reps. Say you want to work your arms. Curls are an amazing exercise for biceps. Now, if you do 20 curls with very light weight, you are going to tone your muscles and make them long and lean. If you do 8 curls with heavy weight, you're going to build bigger muscles. Now here is a list of the exercises you should be doing to work each muscle group. For arms: pull ups, dumb bell curls, barbell curls for biceps. Close grip push downs,behind the head barbell extensions, and rope pull downs for triceps. For Back, Chest and Shoulders: Lat pull downs, seated rows, bent over one arm rows, and shrugs for back. Fly's, flat chest presses, incline presses, and dips for chest. Front, lateral, and bent over lateral raises, and military presses for shoulders. For Legs: Squats, leg extensions, and lunges for quads. Leg curls and stiff leg deadlifts for hammy's. Standing and seated calf raises for...you guessed it. Now use these exercises to achieve the body you want, and remember light weight and high reps for definition, and heavy weight with low reps for bulk. Plus if you're up to it, you can always
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