Okay now onto some common lifting questions...
What exercises should I do?
I highly recommend you utilize bodybuilding.com's exercises resource. It allows you to find exercises based on the body part that you want to train. It looks like this:
You can refine your search based on the type of equipment you have as well. It is an amazing tool that allows you to not look lost once you get to the gym to start lifting. In addition, there is an iPhone application called Full Fitness that basically does the same thing.
How many reps/sets should I do?
I recommend doing 4-6 sets of 6-12 reps. I usually like to start out with more reps with "lighter weights" and then drop down to less reps with heavier weight. So in other words my sets would look something like this: 12 reps , 12 reps, 10 reps, 8 reps, 8 reps.
What muscle groups should I exercise of what days?
Some people recommend full-body workouts, but I tend to dislike these because they leave my entire body sore. I prefer targeting specific muscles groups on specific days with the help of a lifting split. Your lifting split will be a certain number of days depending on how often you want to lift. Here's the three most common lifting splits:
3-Day: Arms/Chest, Legs, Back/Shoulders
4-Day: Back/Biceps, Chest/Triceps, Legs, Shoulders
5-Day: Arms, Shoulders, Legs, Chest, Back
Train your abs either on your off-day or after you finish one of your workouts.
And, to complete this, here's a list of my favorite lifts:
Legs:
- Back Squat
- Front Squat
- Split Squat (great for runners)
- Deadlifts (regular and straight leg)
- Sumo squats
- Walking lunges
- Leg extensions
- Leg curls
- Glute kickback
- Calf raise (seated or with dumbbells)
- Single Leg RDLs (also great for runners)
Arms:
- Barbell curl
- Hammer curl
- Dumbbell curl
- Dumbbell incline curl
- Preacher curl (barbell or dumbbell)
- Concentration curl
- Skullcrushers
- Overhead dumbbell triceps extension
- Dumbbell kickback
- Tricep pulldown (rope or vbar)
- Dips
Back:
- Bent over barbell row
- Bent over barbell reverse row
- Bent over 1 arm dumbbell row
- Assisted pullups
- Chinups
- Lat pulldown
- Dumbbell romanian deadlifts
- Back extension
Shoulders:
- Dumbbell military press
- Barbell shoulder press
- Front raise
- Side raise
- Bent over rear delt fly
- Dumbbell or barbell upright row
- Dumbbell or barbell shrugs
- External rotation
Chest:
- Dumbbell/barbell bench press
- Dumbbell/barbell incline bench press
- Flat/incline dumbbell fly
- Cable crossover
- Pushups
Abs:
- Leg lifts
- Crunches
- Double crunches
- Plank/side plank
- Russian twists
- Side crunches/sit ups
- Bosu/stability ball crunches (weighted)
- V-ups
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