What to Do

For virtually every body part we'll discuss, we'll show you a few exercises. For every exercise that we show you, there are usually at least two or three more—some good, some not so good—that you could do instead. In most cases these exercises are interchangeable. They're not really all that different. The most important thing to do is to make sure that you train all your major muscle groups and that you train them in the right order. Right order? Yes. As we mentioned earlier, if, for example, you train your biceps first, your arms are likely to be too tired to offer proper assistance when you work your back or shoulders. As a rule, it's best to work the larger muscles first and work in descending size order. This means that if you were going to hit all your major muscle groups on a particular day, you'd start with, say, your hips and legs and move down the list as we suggest below:

Hips and legs

>

Back

>

Chest

>

Shoulders

>

Biceps

>

Triceps

>

Abdominals

No, that's not written in stone—for instance, there's no real problem with switching chest and back or biceps and triceps—but it's a good guideline.

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