BICEPS:
what's a better trophy to show off, than the guns. here's a way to turn those revolvers into cannons.

exercise(s) to do:
(1). curls (with dumbells or a straight bar): 3 sets, 10-12 reps

PECS:
let's face it, women love nice pecs to rest on... even better, to watch you make 'em dance. here's a few variations to try.

exercise(s) to do:
(1). bench press (with straight bar or dumbells): 3-4 sets, 8-12 reps
(2). incline press: 3 sets, 8-12 reps
(3). flies: 3 sets, 8-12 reps

as an extra, try push-ups to build stamina, size and strength

ABS:
definitely the biggest attention getter of the body. everyone's desire. not only does it look great, but this is the core to your body's strength, power and speed. so take your pick.

exercise(s) to do:
(1). crunches

QUADS:
the first half to fabulous legs. some call 'em tree trunks.

exercise(s) to do:
(1). leg curls: 3 sets, 8-12 reps

these two will work Quads and Hams:
(2). squats: 3 sets, 8-12 reps and
(3). lunges: 3 sets, 8-12 reps while alternating legs

DELTS:
these are an important part to complementing the pecs, and holding up those tank tops when it's time to hit the beach, but don't over do it.

exercise(s) to do:
(1). military press: 3 sets, 6-12 reps

MUSIC:
what's on your heavy rotation? i gotta have something to pump me up a bit. hip-hop or rap usually does the trick...

go to the 'extras' page, and check out some of my music selections.

TRICEPS:
just like your back compliments your chest, your biceps need your triceps to form a great pair of arms.

exercise(s) to do:
(1). tricep extensions: 3 sets, 12-15 reps

CALVES:
seated or standing, they'll be admired just the same.

exercise(s) to do:
(1).seated or
(2).standing calf raises: 3 sets, 10-20 reps

BACK:
this has to be my favorite body part to work. building your back as much as your chest can also make the difference of giving you a larger, thicker proportion.

exercise(s) to do:
(1). row: 3 sets, 8-12 reps
(2). lat pulldowns: 3 sets, 8-12 reps

as an extra, try pull-ups to build stamina, size and strength

HAMS:
the second half to the legs.

exercise(s) to do:
(1). leg extensions: 3 sets, 8-12 reps

these two will work Quads and Hams:
(2). squats: 3 sets, 8-12 reps and
(3). lunges: 3 sets, 8-12 reps while alternating legs